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 10 Tips on Losing Weight – Now!  
 
The following is one in an ongoing series of columns entitled Staying Healthy Tips by . View all columns in series
  1. Eat a balanced diet of wholesome foods, focusing on high-nutrient and low-calorie foods--vegetables and whole grains, legumes, and some fresh fruits.
  2. Avoid Overeating and don't eat much after nightfall.
  3. Eat breakfast like a king, lunch like a prince, and dinner like a pauper. Meaning, consume most of your fuel early in the day so that you will utilize it in your daily activities.
  4. Drink plenty (8-12 glasses) of filtered or spring water daily, particularly first thing in the morning and then 30 to 60 minutes before meals to satiate your body and minimize your appetite.
  5. Exercise regularly – at least one hour daily – including stretching and strengthening exercises along with 30 to 45 minutes of aerobic activity at least four times a week.
  6. Avoid high-fat, processed, and high-calorie foods, such as candy, cookies and cakes, sodas, chips, cheese, and meats, especially lunch meats.
  7. Take time to eat. Eat and chew slowly and thoroughly, satisfying yourself with each mouthful; pay attention to eating when you're consuming food.
  8. Be loving and forgiving with yourself both for any weight problems and for whenever you vary from your diet plan. Get back on track quickly and focus on low-fat, low-calorie, wholesome foods.
  9. Realize that your weight has many genetic and emotional factors and triggers involved, and you may need support to help you really change your bad habits.
  10. The ultimate process for weight loss is the long, slow one that involves you changing your diet for life – rather than going on a diet – to create the body, health and the appropriate weight for you.
View all "Staying Healthy Tips" columns
      
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 About The Author
Elson M. Haas, MD is founder & Director of the Preventive Medical Center of Marin (since 1984), an Integrated Health Care Facility in San Rafael, CA and author of many books on Health and Nutrition, including ...moreElson Haas MD
 
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