Get Strong, Not Skinny
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Illness or injury may often be the instigator, but frailty is
what kills us, says Dr. Mehmet Oz, cardiothoracic surgeon, author, and host of
The Dr. Oz show. Our bodies can't recover as well if we're not strong, which is
why he recommends a balanced workout plan that includes strength, cardio, and
flexibility training.
This doesn't mean you need to spend hours in the gym each week.
The busy doctor has no problem fitting in his seven-minute workout every
morning, which he says is better for you than the occasional hour-long gym
session. And you can say goodbye to boring treadmill sessions. Instead getting
a basic pedometer and setting a goal of 10,000 steps per day (that's about five
miles) to stay slim and healthy.
Cut Out the White Stuff
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The easiest way to lose weight and improve your health? Ditch
the white stuff! Most white foods (bread, rice, pasta, sugar, flour) are
primarily made up of refined carbs and empty calories, so cutting them out of
your diet is one of the quickest ways to shed pounds and improve your well
being.
There are a few exceptions to the rule, including egg whites,
cauliflower, and fish. Those are the only white foods you should have on hand.
Bring On the Broccoli
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ALL PHOTOS
They may be chock-full of nutrients, but exotic vegetables like celeriac
and Jerusalem artichokes don't always appeal to more traditional pallets. And
that's fine.
"Broccoli is the best produce option because it cleanses
the liver and helps to fight cancer,” To reap the most rewards, the doctor
suggests cleaning and slicing cruciferous veggies (like broccoli) five to 10 minutes
before cooking, and then steaming or microwaving them (instead of boiling) to
help retain the most cancer-fighting compounds.
Get Your Daily Dose of D
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"New research says that vitamin D may play a crucial role
in weight loss by controlling appetite and helping fat cells become more metabolically
active,". The sunshine vitamin also helps your body better absorb
bone-boosting calcium, improves immunity, reduces inflammation, and may even
protect against some forms of cancer. A high number of the World population are
vitamin-D deficient, so there's a good chance you're not getting your
recommended daily dose of 400 IU (some people may need as much as 1000 IU, so
check with your doctor to find out what's right for you).
"The best sources [of vitamin D] are salmon, tuna, and
mackerel (especially the flesh),"adding that "fish liver oils, beef
liver, cheese, and egg yolks also contain small amounts."
And don't forget the most convenient source of all: sunlight.
"Vitamin D is actually produced in your body when ultraviolet rays from
sunlight strike your skin; the UV rays trigger synthesis of vitamin D, which
then gets converted in your liver into its active form."
Drink More Water
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There's a reason we can't omit this expected tip from the list.
Drinking water is so imperative for staying healthy, energized, and even losing
weight. There are so many reasons to stay hydrated—hunger is often disguised as
thirst, it boosts your metabolism, and water is the best energy drink available.
To find out exactly how much water you should be drinking,
divide your body weight (in pounds) by two and aim to drink that many ounces of
water every day.
Trade Supplements for Tea
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Drinking all-natural green tea is an excellent way to boost your
weight loss and your health. Not only does it have the power to stoke your
metabolism, but it also contains the highest concentration of catechins,
antioxidants found in plants that have been found to protect against heart
disease and even some cancers. Sip on a few cups of green tea throughout the
day to get all of its amazing benefits.
Focus on Nutrients, Not Calories
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While the amount of calories you consume is crucial for weight
loss, the quality of your food is often more important (and often ignored).
"Losing weight isn't all about cutting calories. Your brain is looking for
nutrients, not calories, and [your brain] will prod you to eat until you're
satisfied," says Dr. Oz, who cites a recent landmark study published in
the New England Journal of Medicine that found specific foods, not just their
calorie content, influence weight gain.
"After adjusting for age, baseline body mass index, and
lifestyle factors such as exercise and sleep duration, the authors found that
the foods most associated with adding pounds over a four-year period were
French fries, potato chips, sugary drinks, meats (unprocessed red meat and
processed meats), sweets, and refined grains; the foods most associated with
shedding pounds were yogurt, nuts, whole grains, fruits, and vegetables."
These results aren't exactly ground-breaking, but they confirm
what weight-loss experts have been recommending for years. To stay slim and
healthy, fill up on high-fiber, nutrient-rich fruits, vegetables, grains, and
lean meats (always eats a piece of fruit or a handful of nuts prior to a large
meal). This will help you avoid overloading on empty calories later, when
you're starving.
Delay Dessert
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You don't need to completely eliminate dessert (it's perfectly
okay to indulge your sweet tooth in moderation), just try not to indulge
immediately after dinner.
"Avoid sweets directly after a meal since sugar disrupts
the absorption of nutrients,” The best time for a sweet treat is about two
hours after you finish your meal. And when it comes to what you eat, try the
good doctor's go-to dessert: dark chocolate.
"The flavonols found in cocoa improve circulation and
increase blood flow to the brain, which helps you see more clearly," he
says. (We also love these amazingly delicious—and nutritious).
Sleep More to Slim Down
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The old saying 'you snooze, you lose' couldn't be more accurate
when it comes to shedding pounds. Depriving your body of sleep can speed up the
aging process and deter your weight-loss efforts. "The brain craves
carbohydrates when you're tired, so you could unknowingly sabotage even the
best laid plans," he says. Aim for a good seven hours (minimum) of shuteye
every night to allow your body to restore and to protect vital organ functions.
Make Breakfast Mandatory
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You've heard it before, but it's worth repeating: Breakfast is
still the most important meal of the day! "Skipping the first meal of the
day can increase risk for obesity more than fourfold,"
"If you don't eat right when you wake up, your body senses
a famine is coming and slows your metabolism to compensate. Then, when your
body is presented with food later, it's ravenous and wants to pack it in,
leading to bingeing with a slow metabolism—a recipe for weight gain."
Your plan of action: Doctors suggests automating your first meal
of the day by eating the same breakfast (like an egg-white omelet or steel-cut
oatmeal), or cycling through a small variety of breakfast foods each and every
morning. If eating breakfast is a challenge for you, try some of these healthy
grab-and-go breakfast ideas.
Compiled by: Sammie Gee
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