The Daily Star, Oneonta, NY - otsego county news, delaware county news, oneonta news, oneonta sports


January 11, 2010

My Turn: What's the secret to weight loss?


Start with four or five meals that you and your family like and are easy to prepare, then stock up on the ingredients. A great meal this time of year is a vegetable stew with legumes for protein.

Rediscover that slow cooker: A little preparation in the morning or the night before, and a healthy, delicious dinner can be waiting when you get home. Many people find cooking on the weekend can be helpful and they save meals in the freezer for a busy weeknight.

Thousands of recipes can be found on the Internet for quick, healthy meals for stove-top, oven or slow cooker. And leftovers make great, healthy lunches for a busy workday.

3) Limit your intake of sodas and alcohol.

There are about 150 calories in a can of regular soda and 100 to 150 calories in a can of beer (depending on the brand). It takes a decrease of 500 calories a day to lose one pound of fat in a week.

Eliminating one can of regular soda at lunch and two beers at dinner, along with 30 minutes of daily exercise is all that is standing in the way of permanent weight loss.

4) Find an exercise you like to do and work it into your daily routine.

By preparing the majority of your meals at home, you might find that you now have extra funds for a gym membership. Women need to concentrate not only on aerobic exercise (such as brisk walking or swimming), but strength train, as well. By strengthening your muscles, you can burn more calories all day long even while reading, watching TV or sleeping.

5) A plan for successful weight loss is highly individualized; consider seeking out the knowledgeable dietitians on staff at your local hospital. Some insurance plans even pay for nutrition counseling, especially if your doctor recommends it due to high blood pressure or diabetes.

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