Actually eating one or two meals daily cannot effectively help you reduce weight If you restrict the number of meals despite sufering severe hunger pangs, you tend to over eat at each meal and may even exceed the amount of calories needed per day. Hence, having three nutritiously balanced meals [...]]]> 1. Have a Balanced Diet

Actually eating one or two meals daily cannot effectively help you reduce weight If you restrict the number of meals despite sufering severe hunger pangs, you tend to over eat at each meal and may even exceed the amount of calories needed per day. Hence, having three nutritiously balanced meals in small portions daily is the dieal slimming method

2. Eat your breakfast

Starting your day with a highly nutritious breakfast. A healthy breakfast is very important for each day vitality and work efficiency. Including whole grain cereals, fruits and vegetables in your break fast helps reduce calorie intake at other meals.

3. Take Fiber before Meals

Take fiber half an hour before meals to increase the feeling of fullness, control the absorption of fats and avoid overeating.

4. Note the Order of Foods when Eating

First eat fruits, then soup with no or littleoil, and finally bread potatoes, rice and side dishes. This aids digestion and helps you avoid too much meat intake.

5. Eat Slowly

It takes 20 minutes for the stomach to send a signal to the brain that you are full. You will overeat if you gorge yourselves before your brain receives the “full signal. Hence, eat slowly during meals, chew slowly and avoid watching television as you eat.

6. Eat Less High Calorie Foods

Animal innards, fatty meat and skins, as well as fried foods are high in fats. Cream, chocolates and desserts are high calorie foods. Avoid preserved and salted foods as well as oily snacks.

7. Choose Low Calorie, Highly Nutritious Foods

You must also note your nutrient intake while losing weight. Choose foods that easily increase your feeling of fullness. For example, whole wheat bread, brown rice, fruit, vegetables, fish and soybeans. Thsese foods are low in calories and highly nutritious.

8. Select A healthy cooking method

Use less oil when cooking. Steam or boil the foods. Avoid using lard oil, use olive oil.

9. Engage in Moderate Exercise

To lose weight, body must burn more calories than it takes in. Hence, exercise plays an important role in losing weight. Regular moderate exercise helps the body burn off excess fat and speeds up metabolism rates, thereby helping to control weight and maintain fitness at the same time.

10. ENsure you have adequate sleep

inadequate sleep may reduce the satiety hormone leptin and increases the hunger hormone ghrelin in the body. Leptin has an appetite-suppressant effect, while ghrelin increases appetite. Hence, adequate sleep is not only good for health, but also helps control weight.

1. Count calories carefully

Recommend to calculate the daily intake of calorie based on those guidelines of calorie of each food. This will help control weight nad maintain a healthy immune system.

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Researchers at the Harvard Medical School discovered that people who took daily breakfast were a third less likely to become obese than those who skipped this meal. This is because eating first thing in the morning is believed to help regulate appetite [...]]]> It is important to start the day right by eating a nutritionally-balanced breakfast.

Researchers at the Harvard Medical School discovered that people who took daily breakfast were a third less likely to become obese than those who skipped this meal. This is because eating first thing in the morning is believed to help regulate appetite and enhance energy. Breakfast eaters are also less likely to be hungry throughout the day and hence, less likely to overeat.

Having breakfast is also believed to keep blood sugar in check – this prevents diabetes or high cholesterol, which in turn, prevents heart disease. The best benefits, say the researchers, comes from eating whole grain cerealsfor breakfast. Whole grain cereals are rich in fiber, which stabilizes blood sugar, curbs appetite and keeps the heart healthy.

However, it is still important to not overeat for breakfast as this burdens the digestive system and stops it from working optimally.

Nutritional Immunology urges that a healthy breakfast should be highly nutritious without burdening the immune and digestive systems. Nutrients such as phytochemicals and fiber are ideal. Eating ingredients such as ginseng berry, soy and psyllium husk in the morning supplies the body with an ideal amount of phytochemicals and fiber.

(extracted from enjoying health & longevity with Nutritional Immunology

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