No Need To Diet, Eat Clean To Lose Weight
Eating clean is a simple and popular concept and one that could drastically improve health and weight loss. But the fact remains, Americans are still getting fatter and fatter.
We hear about different types of diets and weight loss plans daily. People focus on them. Some succeed some don't. Even those who succeed in losing weight while on a particular diet, quickly gain what they have lost once they are back to their regular daily routine.
According to the CDC some of the impacts of this epidemic are:
- More than one-third of U.S. adults (34.9%) are obese.
- Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.
- The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight.
- 58 million overweight; 40 million obese; 3 million morbidly obese.
- Eight out of 10 over 25 years old are overweight.
- 78% of Americans are not meeting basic activity level recommendations.
- 25% are completely sedentary.
- 76% increase in Type II diabetes in adults 30-40 yrs old since 1990.
“Eating Clean” (EC) is a common-sense approach to eating healthy and helping reduce disease. Back in the 1960’s, peace lovers were “turned on” by eating real, whole and unprocessed foods. Many everyday people, celebrities and the fitness community are now embracing this idea of good, sound nutrition.
There is no need to diet, deprive yourself, or employ some crazy gimmick that ultimately leads to more weight gain, creates unstable blood sugar levels and is impossible to maintain. The idea of eating clean is to go to the source... the whole fruit and vegetables. Eating whole organic foods, lean organic proteins, and healthy fats like olive oil can not only boost health, but help you lose or maintain weight.
Clue: If it’s in a box it probably has excess sugar, salt and chemicals to help extend shelf life and/or enhance the color, and additives like MSG that hook you into thinking it’s tastier.
Being prepared is a key element to eating clean. Take the time to stock up and prepare fresh fruits and veggies.
Some other tips to help you eat clean and healthy:
- Take a few extra minutes at mealtime to make up a salad with some chopped seasonal local veggies and use a light healthy dressing like olive oil, balsamic vinegar, apple cider vinegar or lemon juice. (dressing ideas here)
- Steam veggies and add as side dish with dinner or even in a morning omelet.
- Choose organic, lean proteins, legumes and healthy fats like olive oil (instead of butters or margarines).
- Good carb choices are brown rice, quinoa, millet, whole grains or whole wheat pasta. (stay away from "white" carbs)
- Keep portions in check (use a smaller plate and chew each bite up to 30 times.)
- Make sure you’re drinking plenty of water (half your body weight in ounces.)
- Stay away from sodas and artificially sweetened drinks.
- Help reduce pollution and excess waste by buying as much local produce as possible.
Start with small changes by incorporating more whole foods into your daily diet. Gradual changes become healthy habits that can last a lifetime.