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Discover your weight loss journey

How to keep unhealthy weight under control for good

Simple steps to start eating healthy

Many people struggle with making healthier eating choices, but the benefits and rewards can be life changing and long lasting. Dietary changes need to be sustainable and shouldn't feel like a sacrifice. The journey to eating healthier can start with these 10 steps:

 1. Everything in moderation.
The first step in eating healthy is learning to enjoy all your favorite foods in moderation. You don’t have to forego favorite treats all together. Healthy eating is about balance and giving your body the nutrients it needs to function while also pleasing your taste buds.
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Make your meals like the rainbow – full of an array of natural color. You should eat double the amount of fruits and vegetables as you do proteins and carbohydrates. Reach for your favorite fruits and veggies, but try some outside of your comfort zone as well, and find ways to incorporate them into your favorite meals.
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Eating at regular intervals is really important to eating healthy for the longer term. You should eat all three meals every day, especially breakfast. Sticking to a regular schedule helps to control your hunger and minimizes your chances of overeating or binging on unhealthy snacks to make up for a skipped meal. If you know you get hungry around certain times, make sure to pack a healthy snack to help control your hunger until your next meal.
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This one isn’t news. Water is essential for your body. Water aids digestion and other bodily functions. The benefits of drinking water include less fatigue, younger looking skin and feeling full longer, which keeps you from eating when your body isn’t hungry.
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Whole grains contain healthy fibers, vitamins, minerals and antioxidants that are removed from processed grains, such as white bread or white rice. Eating a well-balanced meal that includes whole grains has been shown to decrease your risk for cardiovascular disease and type 2 diabetes.
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When in doubt, always reach for the natural or organic foods. Processed foods have been stripped of their nutrients and then preserved with extra salt, fat or other chemicals. These chemicals affect your body and behavior, and can be linked to weight gain, depression, anxiety, high blood pressure and more.
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Eliminating sugar altogether is impractical and unhealthy, and it will usually lead to binging on sweets. Try to cut back on desserts. Swap sugary treats for berries or fiber-filled fruit. Resist the temptation to add sugar to beverages. Be mindful of what and how much you are eating, and aim for balance.
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You can’t always plan when a snack attack will hit, but you can be prepared. Always keep a well-balanced, nutritional snack, such as fruit or unsalted nuts, nearby to keep you from reaching for a candy bar or bag of chips when your stomach starts to grumble.
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The increase in the consumption of sugar-sweetened drinks directly parallels the rise in obesity in the U.S. Studies show that cutting liquid calories, particularly anything sugar-sweetened, results in greater weight loss. Beverages to beware of include soft drinks, fruit and vegetable drinks and juices, milk, alcoholic beverages and sweetened coffee and tea. Artificial sweeteners also have been linked to an increased risk for type 2 diabetes, so drink diet sodas and beverages sweetened artificially in moderation.
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Slowing down to actually enjoy what you are eating can result in eating less. Most people don’t take the time to sit and enjoy their food. Drink water between bites to help you feel full quicker. Also, listen to your stomach and stop eating when you’re full, even if there is food left on your plate.

Six things to eliminate from your diet today

Many people have a rough idea of what is healthy to eat and what is not. Few people are surprised when they are presented with a list of what to avoid. This list can include:

  • Saturated fats, which elevate cholesterol and increase your risk for heart disease, heart attacks and stroke, according to the American Diabetes Association.
  • Hydrogenated oils and trans fats, which raises bad LDL cholesterol and increases the risk of heart disease.
  • White flour, which carries no nutritional value in comparison to its whole grain counterpart.
  • Artificial color, preservatives and processed foods, which are linked to everything from allergic reactions to cancer.
  • Salt, which is linked to high blood pressure and heart disease.
  • Sugar in all its forms, which is linked to everything from diabetes to dementia.

When you are presented with a list of what is “bad” to eat, it can feel overwhelming. That is why it is important to start off small, set realistic expectations and make improvements where you can. Get started with our list of six things to eliminate from your diet today:

 Butter over margarine, in moderation.
Margarine is loaded with partially or fully hydrogenated fats, which raise your bad LDL cholesterol, increasing your risk for heart disease, inflammation and stroke. Butter has fewer processed ingredients and is better for you than margarine, but the saturated fat it packs can contribute to weight gain. If you like avocados, use them as a butter substitute, spreading mashed avocado or prepared guacamole on toast or crackers. If you must have butter, whipped butter is better because more air means less fat and fewer calories.
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When it comes to calories, diet sodas are clear winners over full-sugar sodas, which feed obesity and are really just liquid candy. However, studies show that artificial sweeteners in diet sodas also contribute to metabolic syndrome and can be associated with diabetes. Reach for water instead of any soda – diet or regular. Water is essential for every body function. Water helps your body function better, keeps you hydrated, staves off hunger and headaches, maximizes metabolism and can boost your mood. If you cannot skip fizzy drinks, switch to sparkling water or unsweetened seltzer.
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Switching from whole milk can be hard when it is your favorite dairy. But all of its extra fat can clog your arteries in the long run, raising your bad LDL cholesterol and lowering your good HDL. Move to fat-free skim milk or 1 percent low-fat milk, or a plant-based dairy alternative, such as almond, hemp or soy milk.
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Deli slices seem like a healthy, convenient option. But they are usually packed with added salt and nitrates, which have been linked to a higher incidence of cancer. Instead, reach for fresh chicken breasts and turkey meat. Fresh poultry is lower in calories, salt and saturated fat than lunch meat, and it is less expensive. The same goes for regular hot dogs, which are loaded with unhealthy saturated fats and have been linked to colon cancer and heart disease. Swap your hot dog for a lean chicken or turkey sausage, but watch the processing and preservatives.
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Not all fruit juices are created equally, and not all are bad. But most fruit juices add a lot of sweetener and do not have much nutritional value. Avoid juices with added sugars or anything labeled a “juice drink.” A healthier option is a piece of fruit. There is no added sugar and no stripped-away vitamins. Plus, you get the added fiber from the fruit.
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Pastries are made with white flour and loads of sugar. Pastries in the morning send your blood sugar soaring sky high, followed by a mid-morning crash that can have your blood sugar yo-yoing all day. Set a solid foundation for your blood sugar throughout the day with a balanced breakfast. To replace that fruity pastry, try a whole-wheat pita pocket spread with a thin layer of peanut butter and stuffed with whole fruit – sliced bananas or strawberries.

Your metabolism may not be to blame

Metabolism is the process of your body converting calories to energy. When most people talk about their metabolism, they’re referring to basal metabolic rate, which is the number of calories your body needs in order to carry out its basic functions. No matter your body composition, your basal metabolic rate accounts for about 70 percent of the calories you burn every day. The remaining 30 percent is burned through physical activity and food processing. Discuss any metabolism concerns with your doctor to check your metabolism and assess your risk for the rare conditions that can affect metabolism. Your doctor can help establish a plan of healthy lifestyle changes that will assist with weight loss, regardless of your metabolism rate.


Finding time to exercise

Thirty minutes of exercise each day is proven to help lower your risk of numerous preventable diseases, such as heart disease, high blood pressure and diabetes. Sometimes fitting exercise into a busy schedule can seem like a daunting task, but it can be easier than you think. Working one of these simple steps into your daily routine will help you take control of your health with the exercise your body needs:

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Making active decisions to incorporate more movement and physical activity throughout your day can really reap rewards down the line. If you usually search for a parking spot close to the door at the office and take the elevator to your floor, walk a little farther by parking in the back of the lot and take the stairs. If you walk the dog or take the kids to the bus stop in the morning, try tacking on 15 more minutes or take the long way home.
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Schedule your workouts for the week to help you prepare ahead of time. Write your workouts in your schedule to create a visual reminder of your goals and help you stick to them.
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Everyone has a nagging to-do list of errands to run. Cross two things off your list at once by incorporating some exercise, too. Walk to and from your errands instead of driving. Carry your groceries instead of pushing a cart. Or spend your time on line completing sets of toe raises, squats or lunges. If your errands require driving, try parking at the far end of the parking lot and walking between stores instead of moving your car from store to store.
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Instead of meeting for happy hour, change your date to a walk or run through the park or meet for an exercise class. Knowing that you have a friend counting on you decreases your desire to skip the workout. Plus, friends that sweat together stay together.
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This one, admittedly, is not for everyone. But waking up a little earlier, without cutting into your recommended hours of sleep, will give you the extra time you need to fit in a quick workout and check it off your list before taking on the challenges of your day. It can be hard to get out the door, but it will invigorate you for the rest of the day.
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Use your lunch break to take a quick walk outside or grab a workout at the gym. Feel like you cannot leave your desk? Try simple exercises throughout the day, such as jumping jacks, toe raises or sitting on a stability ball to strengthen your core.
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Keeping dumbbells by your couch is a great reminder to get your arm workout in while watching TV. You can even do lunges, squats, toe raises and a core workout, all while watching your favorite shows.