Diet Programs Today

Basically, it’s a simple law of energy made and spent. Taking in more than your body is using makes you gain weight. Using more than you are taking in makes you lose weight… more or less. While this basic formula is true in general, losing fat is more complicated-and can be difficult for most people.

The 5 principles required to lose fat (not just weight) in general are:

1. Balanced Nutrition
2. Heart-rate raising Exercise
3. Consistency
4. Reasonable Goals
5. Weight training

Some people may be able to lose fat with a balanced diet alone, but creating a system with all of the above principles will give you the best chance of success. The most important part is that it is a system you can live with- if you stop any diet, you will stop losing fat.

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Losing weight can mean that we are losing muscle, water (fluid), or fat. Your weight has no direct correlation to your body composition - so don’t weigh yourself too much - it can be confusing. Our water weight is fluctuates all day long. It’s better to focus on how you feel, how your clothes fit and how you look in pictures- not just that number on the scale.

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Weekly menu planning is the key to staying on course with new healthy lifestyle goals. Prepare a shopping list before you go to the store; if you stock your fridge with healthy foods, you’re probably going to eat them. It’s only easy to grab the celery for a snack if there is celery in the refrigerator! Prepare meals and snacks in advance; it makes it less likely that you will grab something unhealthy when you’re hungry.

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Too much stress can cause blood pressure to rise and is believed to be a major risk factor for heart disease. Controlling your blood pressure is one of the most important things you can do to reduce your risk of heart disease and live a healthy lifestyle. The best way to deal with stress is to use a range of coping mechanisms, including yoga, meditation, therapy and breathing techniques.

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Staying hydrated helps us rid the body of acquired toxins, as well as enhances the metabolism and makes us feel fuller. Of note, alcohol and caffeine can act as diuretics (cause water loss and dehydration) and should therefore be limited.

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Lower cholesterol through diet. Restaurants and fast food establishments are serving huge portions, often more than double the recommended serving sizes. No wonder heart disease is on the rise. Healthy Diets involve consistently eating smaller portions of food, within a few days you’ll start being satisfied with these portions.

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The easiest way to live a fealty life is to include the healthiest selections from the five food groups with an emphasis on the getting your five to 10 fruits and veggies and enough fiber each day. Think WHOLE foods. Avoid processed, refined, fast foods.

Foods to eat DAILY

• Fruits and Vegetables (9-10 servings or handfuls)
• Nuts (1 ounce): walnuts are best (high omega 3)
• Whole-grain breads/cereals WITH FIBER

Foods to AVOID

• White, Processed Food (white bread, white rice)
• Simple Sugar
• Foods with “high-fructose corn syrup
• Saturated and trans-fats

By changing to a cleaner diet, you are one step closer to reversing a heart disease.

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This isn’t the generic, “smoking is bad for you and quit” routine. There are a handful of medical conditions that are made worse by smoking and coronary artery disease is at the top of the list. Others include emphysema and ulcers, but coronary disease will only get worse in smokers. You cannot reverse heart disease if you smoke.

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Make a Healthy Lifestyle a priority every day.

HEALTH, NUTRITION and WEIGHT MANAGEMENT are your top priority!

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The easiest way to assure a Healthy Heart and reverse heart disease is to include the healthiest selections from the five food groups with an emphasis on the getting your five to 10 fruits and veggies and enough fiber each day. Think WHOLE foods. Avoid processed, refined, fast foods.

Foods to eat DAILY
Fruits and Vegetables (9-10 servings or handfuls)
Nuts (1 ounce): walnuts are best (high omega 3)
Whole-grain breads/cereals WITH FIBER
Foods to AVOID
White, Processed Food (white bread, white rice)
Simple Sugar
Foods with “high-fructose corn syrup
Saturated and trans-fats

By changing to a cleaner diet, you are one step closer to reversing a heart disease.

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