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Healthy Weight Management for a New Year
With the new year beginning, a healthy foundation of good nutrition can help jump-start your weight management program. Make changes slowly with small manageable goals for long-lasting changes to a healthy year.
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Encourage Nutrient-Rich Fruits and Vegetables
Brightly colored fruits and vegetables, such as squash, dark green leafy vegetables or berries are rich in flavor, vitamins, fiber and polyphenols, while lower in calories than many other foods. They also tend to contain more water which can help keep you feeling full. Cruciferous vegetables, such as broccoli, cauliflower or kale, encourage healthy liver detoxification by supporting enzyme activities that neutralize undesirable compounds. Choose fruits and vegetables with each meal over more processed foods to support healthy weight management and good nutrition.*
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Limit Refined Carbohydrates
Refined carbohydrates, such as sugars, white bread and white rice, are high in calories and low in nutrients. Replace refined carbohydrate foods with high-fiber carbohydrates to promote healthy nutrition and satiety. For example, choose brown rice instead of white rice, choose 100% whole wheat bread instead of white or wheat bread.*
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Choose Healthy Fats
Healthy fats, including omega-3-fatty acids found in flaxseed and fish, are important to health. These fats help promote cardiovascular health, joint comfort and cognitive function. Additionally, choose monounsaturated fatty acids (extra virgin olive oil and nuts), over hydrogenated oils (margarine, shortening) for optimal cardiovascular health. These fats are an important part of a healthy diet, but should be enjoyed in moderation.*
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Exercise
Exercise can burn calories and increase muscle mass to help boost metabolism. Additionally, exercise can release catecholamines including ß endorphins, which help to promote feelings of well-being and help with stress management. Exercise also helps promote detoxification of neurotransmitters and hormones released in response to stress. Research suggests that regular exercise is crucial for weight management, particularly for maintaining weight after a weight loss. Choose a variety of enjoyable activities to prevent boredom and always look for opportunities to move.*
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Sleep
Self reported sleep duration has decreased by almost 2 hours in the past 40 years and research indicates that this may affect weight management. A multi-center prospective study involving almost 1,000 patients suggests that reduced amounts of sleep were associated with being overweight or obese. Another study revealed that sleep restriction resulted in increased hunger and appetite, especially for high-carbohydrate calorie-dense foods. They also found that restricted sleep decreased leptin and increased ghrelin levels, indicating that hormonal alterations may be involved.*
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Maintain Optimal Fluid Intake
Water is vital for a variety of functions, including carrying nutrients, removal of waste products and regulating body temperature. It can also help decrease appetite if incorporated into foods. In a study where participants were given a casserole or soup appetizer, the soup appetizer increased fullness and reduced hunger and subsequent calorie intake. Choose liquid-containing foods at meals and replace high-calorie beverages, such as soft drinks or alcohol, with water or non-caffeinated tea to promote healthy weight management.*
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Dietary Supplements
Dietary supplements can help support weight management when combined with a healthy diet and exercise. Supplements can target a variety of aspects of weight management including:
- Healthy body composition – Numerous studies indicate that CLA (Conjugated Linoleic Acid) influences healthy fat deposition and healthy body fat mass.*
- Stress Management / Emotional Eating – Many ingredients can help moderate occasional stress providing support for factors leading to emotional eating. 5-HTP (5-hydroxytryptophan) and Relora® help diminish stress-related sugary snack cravings, while rhodiola rosea and l-tyosine enhance stress tolerance and moderate stress-related fatigue.*
- Glucose and lipid metabolism – Ingredients such as chromium, banaba and gymnema sylvestre support healthy glucose metabolism, promoting healthy energy utilization. Hydroxycitric acid from Garcinia cambogia moderates healthy lipid metabolism, particulary lipogensis.*
- Thermogenesis – Green tea and 7-Keto DHEA promote thermogenesis and basal metabolism, helping support fat oxidation and a healthy lean/adipose tissue ratio.*
- Satiety – Slow-digesting protein and fiber promote satiety by enhancing feelings of fullness that limit additional intake. Additionally, supplement beverages containing larger amounts of fluid can also decrease calorie intake.*
For educational purposes only. Consult your physician for any health problems.
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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