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Diet and Weight Loss: The Favorite New Years' Resolution

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Are you planning to lose weight in the New Year? So are millions of other Americans. It is perhaps one of the most favored resolutions after all. What are you going to do differently to make this diet stick? It’s the age old questions that plagues each of us every year as we embark on fresh starts.

Here are a few tips that probably look a bit familiar but are tried and proven.

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Hydrate Well!

Ensure that you drink plenty of fluids –ideally fluids that are not caffeinated or high in sugar. Water is ideal because it offers a plethora of benefits. Adequate water hydration aids in helping one to feel fuller during meals, increases fat burning opportunities, rehabilitates muscles sooner and flushes out those pesky toxins.

Water also can help decrease dehydration symptoms such as perceived hunger.


Looking to lose a few pounds in the New Year? Consider a diet regimen that includes water at meal time. Studies have shown that individuals who replace their beverage of choice with water or consume water prior to meal intake, experience a substantial amount of weight loss as compared to their counterparts who do not incorporate water intake into their meals.


Another note of importance? It is not uncommon to feel hungry when in actuality, your body is craving water. Next time you’re hungry, consider reaching for a bottle of water. Not a fan of water? Consider drinking unsweetened tea, coffee or diet beverages.

Exercise

 If you are not one who currently exercises and are looking to lose weight, boost your health or simply feel good, consider incorporating a bit of exercise into your week. Physicians and fitness experts alike recommend including some form of moderate exercise into your day.

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Aim for thirty minutes of some form of aerobic activity three times per week. This is a good start if you haven't been moving a whole lot in quite some time. The ultimate goal is 30 minutes of exercise five days per week. It can be as simple as taking a walk. Weight-lifting and/or resistance training should be incorporated into the workout regimen as well to aid in building muscle and increasing calorie burn which ultimately leads to weight-loss. 

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Eat Your Fruits and Veggies

Fill your plates with veggies folks! –Or at least, aim to fill half of your plate with vegetables.  There are a few veggies out there that have received great reviews in recent years to aid in burning fat.


Consider the following:

  •  Blueberries
  • Carrots
  • Celery
  • Cucumbers
  • Lentils

  1. Blueberries: Blueberries are rich in antioxidants and aid in burning fat
  2. Carrots: Carrots are rich in beta-carotene as well as Vitamins B, C, E, K. It is rich in burning fat and therefore thought to be a great asset in the battle of the bulge.
  3. Celery: Celery is thought to be a great source of fiber but can also serve as a diuretic.
  4. Cucumbers: Cucumbers are also rich in fiber and also have the added benefit of reducing cholesterol. They are also reported to prevent the conversion of sugar to fat, so it has a positive effect on weight loss.
  5. Lentils: Lentils help prevent blood sugar spikes that cause your body to create excess fat, especially around the belly area.

Studies have shown that simply adding veggies to a “bad diet” behavior is not going to necessarily promote weight loss if that is your end-game but rather, substituting over time may improve chances. This is not to say that increasing your intake won’t be “fruitful”. Research has proven time and again that individuals who boost their fruit and vegetable intake reduce their risks for stroke, type II diabetes, some forms of cancer and heart disease.

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Seafood

Seafood consumption is good for the heart and has been shown to reduce the risk for cardiovascular disease (CVD). Salmon is a great piece of seafood for the heart. It is also good for the waist line. Rich in Omega-3 fatty acids, salmon has the ability to improve insulin sensitivity which helps build muscles and decreases fat around your abdomen. This also aids in decreasing the risk for type II diabetes.


These are just a few tips to get you going. Ultimately, you will have to find the diet that fits your needs and is one that you are most likely to follow.