Simple Steps to Help Keep the Pounds Off

The average American of middle-age is faced with a gain of one to two pounds each year. A few simple lifestyle changes may help reverse or prevent a yearly weight gain. Maintaining a healthy weight can be accomplished with a few small dietary changes.

A weight loss a small as ten percent can make a huge difference in your health. Increase your diet to include more lean protein. Low-carbohydrate, high protein diets are safe and effective on the short term according to an article in Consumer Reports. It is reported that people who eat a higher proportion of their calories from protein end up consuming fewer calories overall. Select lean beef, skinless poultry or fish for a healthier protein source.

Increase your intake of fiber to help slow digestion and help you feel full longer. Fruits, vegetables, and whole grains are the best choices for best nutrition and weight control.

Lower your changes of being tempted by avoiding chips, candy, desserts and other snacks. Save the salty, sugary snacks for special occasions and consume in small amounts. Fresh fruit such as apples, oranges, bananas, grapes and nuts are great snack choices that will curb your hunger without adding empty calories.

Sugary drinks can add a extra calories without the satisfaction of feeling full. Avoid drinking soda, diet soda, juices and fancy coffee's such as latte's and cappuccino which all contain empty calories. Increase the amount of liquids by drinking more water to help keep you hydrated and feeling full.

The more mobile you are the better your chances of losing or maintaining a healthy weight. Plan a short walk once or twice a day. Take the dog for a walk, walk to the mail box, walk at the mall or around the parking lot of the local school or supermarket. Walking 20 to 25 minutes will burn about 100 calories a day, enough to prevent gradual weight gain in most people according to Dr. James O. Hill, Ph.D, director of Anschutz Health and Wellness Center, of the University of Colorado.

Source: Consumer Reports, February 2011