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Natural Weight Lose, Part II (food) - Page 3

© Robert M. Oliva, CSW

· Follow a diet that only slightly reduces your caloric intake. This will reduce the intensity of the famine signal your body receives when you eat less. Make sure that the amount of calories you take in is just a little lower than what you expend;

· Eat a balanced diet of fats, carbohydrates and proteins. This allows for the best environment for the utilization of fat and amino acids for the maintenance of muscle tissue, and provides sufficient glucose to feed your brain and other vital organs. Try 30% fats, 30% protein and 40% complex carbohydrates;

· Always eat breakfast. Breakfast jump starts your metabolism for the entire day;

· Eat some protein at every meal. Protein sustains your sugar and insulin levels and stops that hungry feeling most dieters suffer from;

· Reduce or eliminate the amount of simple sugars (junk food and starches) that you consume. Stay away from white breads and pastas as much as possible when you are trying to lose weight. Simple sugars go right into the blood stream and are easily stored as fat, especially if you are sedentary;

· Eat ample amounts of complex carbohydrates like nuts, seeds, vegetables, etc. Eat whole grains whenever possible. ;

· Don't skip meals;

· Reduce or eliminate alcohol from your diet. Alcohol is a simple carbohydrate and not conducive to weight loss.

· Exercise moderately to keep your metabolism in high gear. Don’t forget to include resistance exercise that builds muscle.

Dietary supplements

Supplements can play a positive role in your weight loss efforts. Here are a few supplements you might consider: Chromium, L-carnitine, Glutamine, Choline, Conjugated linoleic acid (CLA), Vanadyl sulfate, Pantethine, and Fiber. All of these supplements are available at reputable health food stores across the country.

Conclusion

As we age, we need to be extra cautious about dieting. It is essential to maintain a healthy and balanced diet over the age of 50. We are more prone to diseases and take longer to recover from unreasonable dieting strategies. Eat properly and often, exercise regularly, and get all the proper nutrients for health. Indulging in fads or extreme diets creates an unhealthy environment in which to live. Be patient and live as naturally as you can. You will be rewarded with a decrease in weight and an abundance of energy.

Peace and Health,

Bob Oliva, CSW

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