Saturday, June 15, 2013

10 Rules to Follow for Clean Eating and Weight Loss

10 rules to follow for clean eating and weight loss:

These few steps among many are a good way to switch into/continue to live a naturally healthy lifestyle. Not only will they help you lose weight, but they are a good basis for eating clean. Let me know if you would like to know more tips just like these!

1. Drink Water - drinking water is important for many reasons. Keeping your body hydrated will keep your body from retaining excess water weight and keep you from feeling and looking bloated. Cut out all sodas and juices. Go straight to the fruit/vegetable itself that you're trying to get the benefits from (unless you have a juicer and can make your own juices without any added chemicals or sugar). Also, thirst is often misrepresented as hunger in the brain. So next time you think you need a snake, grab for some water instead. A great soda alternative is sparkling water with slices of lemon or lime in them. It's also fun to put fruit in your water! If you want a different kind of beverage, drink tea, coffee, or coconut water - but don't reach for the soda.

2. Excercise - If you're not much of an exercise buff right now, start slowly. 30 minutes of exercise a day is a pretty good standard. If you don't practice a sport or have an exercise regimen, try just going for 30 minute walks/power walks, and then slowly work your way up to running or develop a different type of exercise that is right for you. If you are a beginner interested in running, the couch to 5k program is good one that has proven to be successful around the board. (C25K Running App)

3. Eat Fruits and Vegetables - Fruits and vegetables should comprise most of each meal that you eat. They are extremely rich in nutrients and extremely low in fat and calories.

4. Cut Back on Alcohol - Not only is alcohol extremely high in calories, but drinking excess amounts of it can be damaging to your body, specifically your liver. Try to only drink one glass of red wine a day to a couple times a week.

5. Don't Eat Processed Foods - Processed foods can contain a lot of sugar and extra ingredients that are unnecessary and pose a risk to your health. A good way to avoid processed foods is to stay on the perimeter of the grocery store. Swap boxed foods for fresh foods. Eat crunchy vegetables instead of chips or crackers, or fruit instead of candy. Some minimally processed foods can be ok, but it is best to just avoid any processed foods if you can.

6. Eat Whole Grains - If you're eating a grain, make sure it %100 whole grain - otherwise it could be just an empty starch. Avoid refined grains like white rice, white flour, or pasta that is not whole wheat.

7. Eat Whole Foods - Going off not eating processed foods, try to make everything to near everything you eat a whole food (single ingredient items).

8. Avoid Bad Fat - This means not eating saturated fats. These fats mainly come from animal products like meat, cheese, and milk. So focus on getting your fat from nuts, and avocado, and occasionally olive oil. And NO fast food!

9. Read Labels - if you do buy anything that has an ingredient list, check the ingredients. First, there shouldn't be more than about 5 ingredients. Second, if you can't pronounce or don't recognize an ingredient, chances are it's not good for you and you should put it down.

10. Eat what makes your body feel good - at first, all of these combined might sound tedious and restrictive if you're not used to eating this way. But once you start feeding your body the proper foods, you'll feel so much better that you won't want to eat any other way. You should have more energy, feel happier, have clearer skin, and be sick less often. Plus, you'll lose weight! So start eating clean, and start feeling better!

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