Weight Loss Tips - Ten Effective Solutions from a Registered Dietitian

1. Eat 5-6 small meals per day.

Your body uses physical, uncomfortable cues to guide you to action based on physiological needs. When you are thirsty, your body is telling you that you are dehydrated and you need to drink. When you have to urinate, there is an uncomfortable feeling of a full bladder, which gets worse if you do not relieve yourself. Upon receiving these cues, would you ignore them simply because you are busy? Most often, thirst and the need to urinate are acted upon immediately, so the stimulus never gets too powerful. Hunger is the body's way of telling you that you need to eat. Don't ignore it! If fact, it is best to avoid hunger all together, so you dont feel the urge to run to the refrigerator the same way you may run to the rest room when pulling over on a long car trip.

Also, since every meal should contain a balance of protein, carbs, and healthy fats, all the different digestion mechanisms will be activated to digest the mini-meals, which burns more calories when digesting your set number of calories.

2. Include lean protein at every meal.

Eating protein at every meal gives your body a constant supply of amino acids. When sugar is made in the body, amino acid carbon skeletons are often utilized. A diet that is higher in protein prevents the body from using your muscle stores to make sugar. Also, many studies show that diets which are moderately high in protein (~30% of calories as protein) allow for greater muscle retention during weight loss. Furthermore, protein is the most important nutrient for satiety-- you will not feel hungry as quickly. A 30% protein diet has not caused medical problems in research.

Good examples of lean protein include tilapia, skin-less chicken breast, turkey breast, 95% lean ground beef, some pork loins/chops (check nutritional info on package), 1% cottage cheese, and textured vegetable protein.

3. Eat raw, non-starchy vegetables and fruits frequently.

Always have non-starchy vegetables available for as your new "snack food." They are good for you, fill you up, and give you something to chew on when you just feel like chewing on something. Also include non-starchy vegetables at most meals; vegetables make a reduced calorie diet far more substantial.

Good examples are broccoli, collard greens, spinach, lettuce, tomatoes, celery, water chestnuts, peppers, onions, and a multitude of others.

Eat 2-3 servings of low-glycemic fruits a day. Fruits are high in antioxidants, fiber, and generally very low in calories. For example a small piece of cheap white bread has 60-80 calories-- a cup of strawberries has only 50.

Good examples of fruits that fit in this category are nectarines (~60 calories), plums (~35 calories), peaches (~65 calories), strawberries, raspberries, blackberries, and apples. Remember, fresh is usually best. If you buy frozen fruits, make sure there is no added sugar.

4. Choose mostly whole grains.

The best whole grains are still completely intact and have not been processed or are minimally processed. Examples are brown rice, barley, quinoa, bulgur, and old-fashioned oats (which have been minimally processed because of the rolling). The germ (high in B vitamins and healthy fats), endosperm (carbohydrate portion), and bran (makes you regular) are all in their natural, intact forms.

5. Learn to cook and make the majority of your food at home- buy stock in tupperware.

The only way to know a food fits into your diet is if you make it! You needn't restrict yourself to exclusively broccoli and haddock (though these are both excellent foods).

Fresh herbs can be put on pretty much anything. They are absolutely wonderful and add tons of flavor without calories, fat or salt. As an added benefit, many herbs and spices have health benefits, including garlic, parsley, and turmeric. Use herbs and spices early and often. Have an "herb of the week" and put it on everything you cook. The herb will not work with everything, but you will learn how flavors blend and become a better cook.

Pick up random vegetables and look up how to prepare them online. I've discovered the joys of collard greens, fresh water chestnuts, and purple cabbage in this way.

A little salt is okay! It adds flavor without adding calories-- try adding dry soup mixes to roasted vegetables and meats.

6. When you eat out, eat a full serving of protein before leaving-- order a broth based soup without high fat meat added or a salad with all nuts, cheese, and dressings on the side.

This tip serves a couple of purposes. Firstly, the about of protein in the salad will probably be inadequate to keep you satisfied. Secondly, you will not arrive completely famished and will be able to maintain your eating plan. Request fruit, sorbet, or coffee for an after dinner treat!

7. Hide or eliminate all junk food from your kitchen and house.

It's a proven fact, if you can see it, you are more likely to eat it. It is optimal to remove these foods altogether; however, if your family will not allow you to be the nutrition police, then hide all distractors in cupboards on the highest shelf.

8. Focus on water based foods with a lot of weight, volume, and fiber.

This tip confirms the important of eating of lean protein, non-starchy vegetables, fruit, broth-based soups, and 1% or fat-free dairy. Research shows that people are likely to eat the same volume of food every day. Water adds volume to food without adding calories; hence, you can eat the same volume of food and reduce your overall calories for the day. This is why regular cheddar cheese has fewer calories per gram than dry fat-free pretzels.

9. Get moving!

Successful weight loss requires both healthy diet and exercise. If you do not exercise already, start off small-- take the stairs, park far away from building, go for a walk on a nice day! As you become used to being more active, consider formal exercise. It is most important that you find something you like to do! Try group classes or training for a race!

10. Announce goals and keep supportive company.

Announcing a goal makes it official. A goal is both specific (you are measurable a specific thing inches, weight, number of calories you will take in each day, etc.) and measurable (you give a number to say how much, time limits, etc). An example of a goal: I will take one multivitamin each morning.

Supportive company is key-- find someone who is as excited about your health and fitness goals as you are-- give them regular, but brief, updates about your progress. Explain to people who may be less supportive why weight loss is important to you. Keep a healthy and positive attitude and unsupportive people may alter their views.

Jean Jitomir is a Cornell graduate, registered dietitian, Exercise Nutrition PhD student and nationally competitive bodybuilder. She has lost over 30 lbs since she became active 5 years ago and does weight-loss counseling on a daily basis.

www.jeanjitomir.com

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What Is The Best Water Treatment Method?

There has been some argument in the last several years as to what the best water treatment methods might be. Residential water treatment began in the early seventies, and has evolved since then into a huge industry, with many methods and models to choose from. However, not all water filtration methods are created equal.

In the seventies the best water purification methods were reverse osmosis and distillation. Both of these methods were originally designed for photo processing and printing industries that required mineral free water for their operations. In the seventies the health craze that swept the nation led to these water purification systems being marketed to residential home owners.

Reverse osmosis and distillation methods have many downfalls. The first of these problems is that this is not the best water treatment method residential use. The minerals stripped out of the water by these methods are actually healthful, and can be found in many multi-vitamins taken by millions of Americans daily.

Another problem with these methods stems from the fact that they were designed to be the best water purification methods for industry, not consumption. Therefore, thought as to filtering out chlorine, harmful pesticides and herbicides, and other organic compounds that might cause long term health problems were not considered in their development. In short, these water filtration methods hold low performance compared to later methods and filters used more commonly today.

According to the Environmental Protection Agency, the best water purification method is filtering through carbon based filters. Carbon based filters will get the most volatile organic compounds (VOCs) and trihalomethanes (THMs) out of the tap water. These are the components of tap water that are most likely to cause health problems.

It makes sense that the best water treatment methods will clean your water of all harmful substances, to the highest expectations possible. Multi stage filtration systems meet and exceed these expectations. Multi stage filtration systems, by their very nature, have the highest performance rate for the cleansing of water of VOCs and THMs.

These multi stage filtration systems use carbon based and other filters. The water is run through two to three stages, depending on the type of filter. For example, the best water purification system for the entire home may go through three stages, while a simple shower filter will only have two stages.

Either way, the multiple stages allow for a much higher content of chlorine and other substances to be removed from the water. This is very helpful in battling dermatological problems such as acne, eczema, and psoriasis. It can also limit the risk of asthma attacks in older adults and young children, by eliminating chloroform gas from the home. This gas is caused by chlorine dissipated in steam from tap water.

The best water purification methods will also correct the PH balance of the water. When PH balance is achieved in water, it allows for much more healthful consumption and usage. It also allows you to save money, as PH balanced water helps clothes last longer, and cleansers be used in smaller amounts.

In the end, the best water treatment method is a multi stage carbon filter. To determine what the best water purification method is for you, you should consult performance data tests for various methods, models, and manufacturers. These tests will show you which filtration system is the best choice for your family.

Martin Spencer is a health researcher who has been studying water filtration for over 25 years. He is a regular contributor to Water Filtration Guide, a site dedicated to various methods of treating and purifying water. Learn about the best water purification methods on our site.

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Finding The Best Water Purification Units For Your Home Can Be Difficult

Water purification units may seem like gimmicks to some people. After all, Americans have unlimited access to treated H20, and people are not dying from cholera like they were a few centuries ago. But this does not mean that what you drink today is completely safe...quite the contrary!

Home water purification units remove many dangerous substances that do exist in our drinking supply today. Chlorine is the number-one problem. Used because it is a cheap sanitizer, chlorine has been linked to cancer and other serious health problems. Additionally, chlorine is not the most effective at what it does; pathogens manage to find their way into your glass, and you still can become sick from drinking "treated" water.

Home water filtration units also remove sediment, which can contain five different types of contaminants. Additionally, agricultural waste, lead, and pesticides regularly contaminate our drinking supply, all causing significant health problems. All of these substances need to be removed by water purification units.

However, drinking is not the only activity that can be jeopardized by unsafe H20. The human body absorbs twice as much chlorine through bathing than it does from drinking. Another health concern is this: when chlorinated H20 turns to vapor, it produces chlorine gas. Additionally, chlorine drys out hair and skin and can accelerate the aging process. Aside from Cl contaminants, sediment can clog up faucets and make toilets run. All of these reasons make home water purification units a wise investment.

Filters exist in small, pitcher-style systems up to systems that attach directly to your water main and treat everything that flows in from that pipe.

Point of use (POU) home water filtration units attach to a faucet and provide treated H20 every time you turn that faucet on. Then there are whole house water purification units are that treat the entire house. The negative aspect of a large-scale system is that treated H20 could possibly pick up some contaminants as it moves through your pipes to your faucets.

While having several POUs means more maintenance and possibly more cost, the benefit of a POU system is that the H20 is used the second it leaves the POU instead of being stored in a tank, thus eliminating any risk of new contamination.

However, the more important consideration is not what size home water purification units you want to use in your home, but what type is best. Distillation and reverse osmosis home water filtration units are often used, but both types do not remove all contaminants from your drinking supply. Ceramic-based strainers work better at removing harmful substances, but all three types generally do not process H20 very quickly.

Carbon-based water purification units are the best at both removing unwanted chemicals and contaminants and processing H20 quickly enough to meet all your needs. However, a cheap, one-filter system is not enough; home water purification units that contain only one carbon strainer become clogged over time, and contaminants can easily slip into your drinking supply.

Multi-step home water filtration units with more than one strainer ensure that all pathogens and chemicals are prevented from ending up in your glass.

Because of the many dangerous elements your family can drink or bathe in, water purification units are a smart investment. Make sure your family stays healthy and vibrant by further treating the H20 that flows from your faucets.

Martin Spencer is a health researcher who has been studying water filtration for over 25 years. He is a regular contributor to Water Treatment Guide, a site dedicated to various methods of treating and purifying water. Learn about the best home water filtration units on our site.

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