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Diet Tips and Strategies
From the beginning of the industrial era to the emergence of
the high tech age, societies, especially in the Western world
have steadily become faster paced. Most households today consist
of double income families. As a result, people eat out more often
having less time to prepare home meals. In response to this demand,
for the last 25 five years or so, the fast food industry has been
gradually increasing meal portions because of competition.
A recent study at the University of North Carolina confirmed
that food portion sizes have increased significantly between 1977
to1996. Researchers said that during this period “portion
sizes increased for salty snacks, desserts, soft drinks, fruit
drinks, French fries, hamburgers, cheeseburgers and Mexican food."
They also said the average American’s intake of snack foods
has doubled from 1977 to 1996. Add to that the gradual decline
in physical activity over the same period, and you can see why
obesity in America has become a major epidemic. Researchers added
that these dietary behaviours can contribute to the risks of developing
“heart disease, stroke, hypertension, diabetes and other
health threats”.
What we need to do is change the way we eat and snack. Instead
of a few large meals have frequent smaller meals. When snacking,
reduce or avoid salty products, candy bars, ice-cream, and pastries.
A diet that completely excludes foods you love, however, would
be hard to follow and wouldn’t be practical. Rather than
completely denying yourself, have your favourite foods less often
in smaller quantities.
If your favourite snack is chocolate for example, reduce to one
serving per week or one every 2 weeks. Keep less of these products
around the house. The more food you keep at home the more likely
you are to binge. All that is required is a little discipline.
Avoid foods you can’t stop eating - that keep you craving
for more, such as potato chips.
The hungrier you are the more difficult it is to stay on course
and focused on your plan. Eat lots of fruits, vegetables and whole
grains such as cereals, and popcorn between meals. Add to that
plenty of water (8 glasses a day) and you won’t feel hungry.
According to the US Department of Health and Human services, fruits,
vegetables and whole grains are important parts of a varied diet.
Eat slower, chew your food longer. It helps the digestive process
and the time factor will make you feel full and more content.
There are many good weight loss and fitness programs and products
on the Internet. Surf the Net to find the one that suits you best.
The advantage of buying from the internet is that products can
be delivered right to your door. Or if you’re buying downloadable
books or e-books you can have access to them within a few seconds.
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