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Fight Fat - Eat Fit

Eating right isn't easy. We live in a world where food is expected to be tasty, convenient and easy to prepare. When we don't have enough time we just skip a meal, only to over-eat later.

Decide to break the cycle. Look at food as the essential fuel it is and try some of these healthier eating suggestions.

Never skip a meal. If you do your body will slow down to conserve energy and won't burn as much fat. That's right. If you don't eat often enough your body actually holds on to fat. It's better to eat five smaller meals throughout the day instead of three large ones.

Never ever skip breakfast. Your body has been without food for at least seven hours. A cup of coffee may wake you up but it's not enough to give your body the fuel it needs to make it through the day.

Don't eat so fast. After you take a bite put your knife and fork down. It'll slow you down and help your brain catch up to what your stomach has already eaten. After you finish what's on your plate wait for 15 minutes before you get more. You might already be full but your brain just doesn't know it yet. If you're still hungry after 15 minutes then go ahead and get another helping.

Eat plenty of vegetables. (Yes, your mother was right.) They're not only healthy but they can make you feel fuller.

Ignore the scale. If you're exercising you might be losing inches but keeping on the weight. Don't worry, because muscle is more dense than fat. You may not weigh less but your body will be firmer and in better shape.

Never consider it a "diet". The word diet implies it's something you will do for a while and then stop once you've met your goal. Instead, work on making changes that you can stay with for life.

Allow yourself a cheat day. Sunday is mine, when I go to the movies or have a fast food burger. Just make sure to keep everything in moderation. A cheat day doesn't give you permission to binge on a dozen slices of pizza!

Drink plenty of water throughout the day to prevent dehydration. People who are thirsty tend to eat more, so try and take in at least one cup of water for every 20 pounds of body weight. For example, a 160-pound person should drink at least 8 cups of water a day. Want something tastier than water? Try alternatives like sugar free or diet drinks. Many come in a variety of flavors and have no sugar, sodium or calories.

Eat food high in fiber. Not only does it fill you up but fiber helps prevent diabetes, high blood pressure, coronary heart disease and keeps you regular. (The only kind of regular we can expect in Key West.) According to the American Dietetic Association the average American eats roughly 11 grams of fiber per day. It's not enough. Health professionals suggest that we should eat a minimum of 20 to 30 grams of fiber per day.

Click Here to read our complete 2 Part Series on Fiber.

To get more fiber in your day here are a few suggestions:

  • For breakfast eat whole grain cereals with a minimum of 5 grams of fiber per serving.
  • Put fruit or wheat germ on your cereal to add even more fiber.
  • Eat your vegetables raw, microwaved or steamed al-dente to preserve fiber.
  • Eat more unprocessed whole-wheat products such as whole-grain breads, kasha, and pasta.
  • Eat raw or dry-roasted nuts.
  • Add beans to salads, soups, and stews.

Finally, make meals in advance and freeze them for easy re-heating later. You don't need any expensive equipment. I make large batches of oatmeal pancakes and freeze them. On mornings when I don't feel like cooking I pop one in the microwave and three minutes later I've got a healthy, tasty, fast and cheap breakfast. Click here for hundreds of freezer friendly recipes.

Are you ready to make the change?

Call for a FREE Consultation (305) 296-3434
CAUTION: Check with your doctor before
beginning any diet or exercise program.

6/26/2003
Updated 3/27/2006
Updated 8/1/2008