Remember that if you don’t eat frequently enough, your body kicks into preservation mode and slows down your metabolism to conserve energy. Eating frequently throughout the day can help you avoid this.

Most people find that eating every 2-3 hours results in more energy, clearer thinking and consistent weight loss.

Keeping meals and snacks on the small side can help you feel satisfied without being overly full or bloated.

Your body does best on “clean” fuel – lean protein, lots of vegetables and fruit, whole grains and plenty of fresh water. Avoid foods that are highly processed or contain large amounts of sugar or sodium.

Fiber In, Fat and Toxins Out

Many of us don’t get nearly enough fiber – healthy adults should be getting a minimum of 25-30 grams of fiber daily.

That may sound like a lot, but take a look at the fiber content of the foods below and you’ll see that it doesn’t have to be hard to get enough fiber:

- Raspberries (1 cup) 8 grams

- Strawberries (1 cup) 3 grams

- Apple (1 medium with skin) 5 grams

- Broccoli (1 cup) 5 grams

- Spinach (1 cup) 5 grams

- Whole grain bread (1 slice) 2 grams

- Beans (Kidney, 1 cup) 11 grams

- Banana (1 medium) 4 grams

- Oatmeal (1 cup)4 grams

If you are eating several servings of fruit and vegetables in your weight loss plan each day along with whole grains, beans and other legumes, it should be a breeze to get your 25-30 grams of fiber daily.

Important note about fiber: drinking plenty of water helps fiber do its job – if you skimp on water you may find yourself feeling very constipated and uncomfortable.
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Filed under: Health & Fitness

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