Eating for Weight Loss by Elizabeth Yarnell

Healthy weight is just one part of an overall healthy lifestyle. The conclusion of all the research conducted by so many respected organizations is that people are overweight because not only do they intake more calories than they burn, but overweight people also tend to eat too many rich foods high in fat and sugar and devoid of nutritional value. I'll bet this sounds familiar. The most surefire way to lose weight is the one that people in our immediate-gratification society hate most to hear: eat less and exercise more.

Eat less and exercise more. Sounds simple, doesn't it? We won't discuss an exercise routine here, but please remember to discuss plans with a doctor before undertaking any exercise program. What we should know, however, is that the dictate to "eat less" doesn't have to be synonymous with "starve" or "feel deprived."

The dieter's rule of "eat less" should really be rephrased to "eat more fruits and vegetables!" Mostly composed of fiber and water, fruits and vegetables help us feel full while keeping our digestive system flowing smoothly and working efficiently. Packed with vitamins, minerals, and nutrients, fruits and vegetables give you a nutritional bang in each bite. And according to the Mayo Clinic, dieters can eat virtually unlimited amounts fruits and vegetables and still achieve their weight-loss and maintenance goals.

Healthy bodies need protein to build muscles, carbohydrates for energy, and vitamins, minerals and nutrients for good health. Beware of radical diet programs offering weight loss through elimination of one of these fundamental food groups.

Some low-carb diets are often high in artery-clogging saturated fat, and since some of them advocate reducing your fruit and vegetable intake, you lose many nutrients essential to health. Robbing your body of its fuel source of carbohydrates forces it to mine other body tissues for energy. While this may result in a temporary weight loss, the pounds often return upon reverting to normal eating habits.

However, you should choose carbohydrate sources carefully. Packaged rice and noodle mixes not only cost more than the ingredients themselves, but also include more sodium, artificial preservatives, and saturated fat than we might want. That slice of white bread won't provide half of the nutrition we receive from a slice of whole grain bread. Whole grain breads and cereals include both the fibrous outer bran layer and the nutrient-rich inner core containing vitamins E and B6 and folate. Whole grains also offer soluble fiber that remove bile acids from your intestines.

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