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Cleaning Up Your Diet

Fitness for mind and body.

With a few simple changes, this may be easier than you think.

Healthy food for Cleaning Up Your Diet

A Few Nutrition Tricks

Crunch: A U.S. Department of Agriculture (USDA) study found that boosting your fiber intake reduces the number of calories your body absorbs from other foods you eat.

Those who double their fiber intake from about 12 to 24 grams daily absorb about 90 fewer calories. Over the course of a year, that adds up to ten pounds!

Consume More Water: When you eat foods with a high water content, you tend to feel satisfied longer throughout the day. Be sure to eat plenty of fruits, vegetables and dishes made with them such as stews, pastas, soups or smoothies every day.

Don't forget fat: Do you eat low fat at breakfast and lunch, but give up by dinnertime? Your body could simply be trying to make up for a deficit in fat . A better plan: Eat regular, balanced meals that incorporate fat and carbohydrates to keep you feeling satisfied and energetic throughout the day.

Brown Bag it: According to the USDA, the nutritional quality of restaurant meals has gone down, while portion sizes have gone up. A better plan: Pack your own lunches and make smart choices when you eat out.

Trick Your Body Into Losing: If you make a few easy low fat or low calorie substitutions a part of your daily life, you can shave off weight without even trying. Swap flavored vinegar for fatty salad dressings, low calorie butter spray for pats of the real stuff or low fat yogurt for sour cream. The only thing you'll be missing is a few pounds.

Drink Fewer Calories

One thing many don't do is curtailing their soda (non-diet) intake during the day.

A common thought is that it's a liquid, so how fattening can it be? Well, it can be very fattening. Those who refuse to curtail their soda consumption gain a significant amount of weight because it is not at all satisfying, nutritionally speaking.

You would be better off eating 450 calories of jelly beans because that would, to a degree, make you feel more satisfied than soda. If you cannot drink diet soda, try eliminating it, along with other calorie dense drinks such as alcohol if you're trying to lose weight.

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Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.