Best Weight Loss Plan Must Include These 5 Things
Losing weight and keeping it off is not a simple task. If it was obesity wouldn’t be one of the biggest health concerns we face. Everyday you can find a new diet that promises fantastic results for the lean, healthy body you want. The list of options is endless! Sorting through the overwhelming amount of weight loss information available to know what really works and what doesn’t is challenging. How do you know which is the best weight loss plan for you?
Here are 5 essential components to look for when deciding on a weight loss plan:
1. Physical Activity and a Healthy Diet
Physical activity is essential if you want to lose weight and keep it off. Physical activity burns calories and builds muscle to boost your metabolism.
2. Flexibility
The weight loss plan must be flexible around your life. It’s unlikely you will prepare all your own meals or only eat the packaged food on a program forever. Holidays, special occasions, potlucks, etcetera will come and go every year. The plan you choose needs to give guidelines and support to enjoy the occasions and still stick with your goals.
3. Be Realistic
Dramatic losses in a short period of time sounds great, but it’s unrealistic and unhealthy. Find a plan that supports small changes over time for long term results.
4. Expert Guidance
Anyone can set up a weight loss plan and market it to individuals desperate to lose weight. Research the person who’s helping you. Are they someone qualified you can trust to guide you to results in a healthy way?
5. Long Term Support
Success doesn’t happen overnight. Depending on how much weight you have to lose it can take weeks or months. It’s hard to stay focused on the end result without long term support to keep you moving forward.
A weight loss plan that meets the above five factors is likely to lead you to success. However, there is one more component I need to mention. Taking action. Just because you find a program, read the information, go through the lessons, and learn the steps you need to implement doesn’t mean the pounds will melt away. You’ll only see results if you take action. Find your motivation and keep it as a visual reminder to take action everyday to a leaner, healthier you.
Now you need to find your best weight loss plan. Here is one option – https://www.lisanelsonrd.com/balanceprogram.html.
All the best,
Lisa Nelson RD
Top 5 Strategies to Lose Weight Permanently
Age and Exercise – Are you too old to exercise?
A Swedish study followed 2,205 men for over 20 years looking at age and exercise. The study found death rates to be highest among men who were sedentary at the start of the study and lowest for the most active men. Interestingly, men who began an exercise program at age 50 had decreased the risk of death after 10 years of being active to the level of those who had always been active.
Let’s see if I can say that another way. . .if you have been sedentary all your life and begin a physical activity program “late”, you can still reap the benefits and decrease your risk of death to the same level as those who’ve always lived a physically active lifestyle. It’s never too late to start!
All the best,
Lisa Nelson RD
Heart Healthy Tips
Dietary Supplement Safety – Hidden Caffeine in Diet Supplements
Not too long ago I posted on weight loss supplements and the fraudulent (and potentially dangerous) claims being made. I came across more information I’d like to share with you.
The USDA (United States Department of Agriculture) analyzed over 50 dietary supplements and found approximately half contained the caffeine equivalent of 2 cups of coffee. Dietary supplements are not required to list caffeine content unless pure caffeine has been added to the product.
The caffeine content of the products analyzed ranged from zero to800 mg per dose. The highest level found provides more caffeine than 8 cups of coffee.
As always, choose wisely! A well-balanced diet along with physical activity is the surest and safest way to achieve long term weight loss.
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
Reduce Salt to Lower Blood Pressure
Too much sodium in your diet can contribute to high blood pressure and make your blood pressure treatment less effective.
Sodium versus Table Salt
First, let’s clear up the confusion about the difference between sodium and table salt. Table salt is a combination of the two minerals sodium (Na) and chloride (Cl). Table salt is 40% sodium and 60% chloride.
Sodium
Sodium is a mineral that is vital for health. Sodium maintains fluid balance, which is why it plays a key role in blood pressure control.
There is a direct relationship between sodium intake and blood pressure. Reducing sodium to 2.3 grams sodium (6 g table salt) daily is linked with decreased blood pressure levels.
Sodium Intake
A typical U.S. diet means a high sodium diet. The average American consumes 6-18 grams of table salt daily (about 3 teaspoons). The body only needs 200 mg daily. That is 30 times less than what American’s typically consume.
To be heart healthy, sodium intake should be reduced to less than 2300 mg (1 teaspoon) daily.
Sources
Sodium is found naturally in food, but most sodium we consume has been added for food preservation and preparation. To successfully reduce sodium intake you need to be aware of the table salt you add to foods and the sodium pre-added to foods.
75% of the typical American diet comes from processed foods – sauces, soups, condiments, canned foods, and prepared mixes. Fast food is another common source of sodium.
Tips to Reduce Sodium Intake
Use less salt at the table and when cooking.
If you automatically add salt to food before tasting it, this is the first place to start cutting back. You have many options for flavoring your food in place of salt – salt substitute, herbs, and spices.
If you want to try salt substitute, check with your MD. Salt substitutes contain potassium and needs to be monitored if you have kidney disorders.
Read labels when buying prepared and prepackaged foods.
When reading labels, here are some terms to avoid:
• Salt (sodium chloride)
• Monosodium glutamate (also called MSG)
• Baking soda (sodium bicarbonate)
• Baking powder
• Disodium phosphate
Select canned, frozen, and snack foods without added salt, such as unsalted nuts, unsalted broths, and no added salt canned vegetables. Better yet, switch from canned vegetables to frozen with no added salt or fresh veggies. Limit salty snacks like chips, pretzels, and salted nuts. Cheese is anther high sodium source.
Make healthy choices when dining out.
Here are some tips to enjoy a meal out and maintain a low sodium intake:
• Use pepper for extra seasoning instead of salt.
• Avoid sauces or gravies.
• Order broiled and baked meats.
• Avoid seasoned or blackened menu items.
• Avoid menu items with a lot of cheese.
• Avoid soy sauce and MSG.
Salty flavor is something you have trained your body to prefer. You can retrain your taste buds over time with the ultimate goal of lowering high blood pressure.
To receive heart health and weight loss tips from dietitian Lisa Nelson, subscribe to The Heart of Health and grab your free report “Stop Wasting Money – Take Control of Your Health” today!
All the best,
Lisa Nelson RD
Garlic to Lower Blood Pressure
There are numerous health claims surrounding garlic. . .do you think they’re true? Let’s discuss garlic to lower blood pressure.
Research studies have found a link between the right type and amount of garlic and a lower blood pressure. The average reduction in systolic (top number) blood pressure was ~5-8 mm Hg. Garlic is linked to a reduction in diastolic blood pressure, but the decrease isn’t large enough to be statistically significant.
Garlic contains many components that may be responsible for this decrease in blood pressure.
Natural ACE inhibitors
Magnesium
Phosphorus
Adenosine
Allicin
These components promote arterial dilation, which means a widening of the arteries, to make blood flow easier and lower blood pressure.
Studies indicate 10,000 mcg of allicin are needed daily to result in a lower blood pressure. To gain 10,000 mcg of allicin you’d need to consume 4 cloves or 4 grams of garlic daily.
Some easy ways to increase the garlic in your diet:
- Chop fresh garlic and add to stews or a stir-fry.
- Use as a seasoning and add to vegetables, meat, poultry, fish and soup.
Now, you can’t rely on garlic alone to get your blood pressure back within a normal levels. But including more garlic in your diet is one easy step towards promoting a lower blood pressure. Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure.
All the best,
Lisa Nelson RD
How to Lower Cholesterol and Blood Pressure
to a Healthy, Life Sustaining Level Without Drugs
Food Product Recall – Do you ignore food recalls?
Rutgers University surveyed over 1,000 individuals and 60% reported searching their homes for potentially contaminated food products when they learn about a food product recall. Survey results show that 40% believe “It’s can’t happen to me” and do not take precautions.
Here are some of the interesting survey statistics:
64% pay attention to food-safety news
81% spread the word about food product recall/problems
25% throw out possibly contaminated food
12% eat food the think may be recalled
Where do you fall?
All the best,
Lisa Nelson RD
Heart Healthy Tips
