6 WAYS TO LOSE WEIGHT

A Healthy Weight Is Important As You Age

6 Easy, Healthy, Common Sense Weight Loss Tips


Adriane Fugh-Berman is a physician and associate professor of complementary and alternative medicine at Georgetown University Medical Center.  She offers 6 easy, healthy, common sense weight loss tips that have been backed up by solid research. Here's what she recommends:

1. Eat hot soup before a meal. Research suggests eating hot soup before lunch or dinner helps people eat less. "That's probably because you can't eat hot soups fast, which gives your digestive tract time to send “I’m full” signals out to your brain" before you begin the next course, says Fugh-Berman. She recommends eating a soup that is not cream based to save on fat and calories.

2. Don't eat heavily just before bed. While it’s true that body weight is about “calories in - calories out,” it may also be true that when you eat matters, too. Fugh-Berman says there is preliminary research that suggests taking in sweet, high-fat foods right before bedtime may decrease calorie burning and increase fat storage during sleep. "Consuming that same snack earlier in the day doesn't appear to have the same effect," she says.

3. Live like a city dweller. People who live in cities weigh less than those who live in the suburbs probably because of "incidental walking," says Fugh-Berman. "Those few blocks that you walk to grab lunch or run an errand really do add up," she says. Plus, the daily activity is incorporated into your life so it doesn't feel like exercise. Incidental exercise is easy and not like a workout that you can skip or quit altogether. If you don’t work or live in the city, ou can get the same effect by parking a few blocks away so you walk further to get your errands done.  You can also walk stairs instead of taking the elevator or escalator. Walking up and down stairs once or twice a day can give you a fairly good calorie burn.

4. Try a dash of chili pepper. If you can stomach it, try a chili-laced appetizer right before your meal. It "appears to have appetite suppressant activity," says Fugh-Berman. "One study found that those who ate a chili-pepper-spiced food right before their meal ate less at the meal." Mix a teaspoonful of chopped chili pepper into mashed avocado, or sprinkle ¼ teaspoon of chili powder into chopped tomatoes for a predinner dip.

5. Limit high-calorie beverages. According to a growing number of studies, if you drink a high-calorie beverage like a soda, smoothie or any other sweetened or alcoholic drink before lunch or dinner, and you'll still eat the same number of calories at your meal. But if you eat a bagel or handful of jellybeans containing the same number of calories, you tend to consume less during your meal.  It's not clear whether our stomachs actually feel fuller from solid food or whether we trick ourselves into thinking that we haven't actually "eaten" if we're drinking calories rather than chewing them, says Fugh-Berman.

6. Weigh yourself once a day. Research suggest that daily weigh-ins can help people maintain their weight because because they tend to cut back on snacks if their weigh-in shows they have gained a little from the day before.  A 2006 study from Cornell University found that college freshmen instructed to weigh themselves every morning gained almost no weight during the school year compared with a 7-pound gain for those who weren't given a scale. Still, the daily weigh-in can also work against you, too.  For example, if you find that every time you’ve've lost a few pounds, you give yourself a little permission to indulge - and the pounds may come right back on.
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Need To Lose Those Extra Pounds?

Here’s Another Tip


In order to lose weight, you have to burn more calories than you consume.  Some foods actually require your body to burn more calories processing them through your digestive system than the actual calorie content of the food itself.  This results in your body using stored fat to help process the food.


Eating foods that are low on the Glycemic Index can help you eat healthy and lose excess pounds.
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Maintaining a Healthy Weight

And Losing Weight As You Age

Successfully losing weight if you need to and maintaining a healthy weight are two of the most effective ways to improve your health as you age.   

Go to the As You Age Glycemic Index page.Glycemic_Index_For_Foods.html

Experts agree that physical activity and maintaining a healthy weight are two of the best ways for seniors to help improve their health.

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6 Ways To Lose Weight As You Age

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