We all know that exercise combined with healthier diet are the best ways to lose weight. Maintaining your new body weight, however, can be more difficult. It’s not uncommon for individuals to suffer from ‘rebound weight gain‘ after getting down to their desired size. Even if you continue your normal gym routine, it may not be enough to prevent rebound weight gain. In order to keep the weight off, you must make smart choices regarding your diet and nutrition.
Did you know that the average American consumes over twice as much sodium as recommended by the Food and Drug Administration (FDA)? The FDA recommends adults consume no more than 1,500 mg of sodium per day, yet the Centers For Disease Control and Prevention (CDC) states that the average American consumes approximately 3,436 mg of sodium per day.
If you’re struggling to maintain a healthy weight,it helps to pay attention to your daily sodium intake. Some people get caught up in counting calories while overlooking sodium. While calories are certainly an important dieting metric, sodium is equally as important. Diets high in sodium will raise blood pressure levels, encourage water retention, and increase the risk of cardiovascular disease. The bottom line is that you need to be aware of the sodium content in each and every piece of food you consume.
Cut The Fats
Let me first start off by saying that not all fats are bad (yes, there are good fats). Polyunsaturated and monounsaturated fats, such as those found in extra-virgin olive oil and cashew nuts, can be especially beneficial to your health and may actually encourage weight loss. Adding these healthy fats into your diet will boost your body’s health while flushing away unwanted fat.
There are other types of fats which have a negative effect on the body. Trans fats, also known as partially-hydrogenated oils, are the absolute worst and should be avoided at all costs. Trans fats wreak havoc on the body by raising bad cholesterol (LDL) levels and lowering the good (HDL) ones. Last year, the FDA announced a proposal to force food makers to stop using trans fats in their products. Until this goes through (could take months or even years), consumers must inspect food products themselves to determine whether or not it contains trans fat.
Eat More Vegetables
One of the most common factors that contributes to rebound weight gain is processed foods. Some people go back to their old, unhealthy eating ways once they initially lose weight. Rather than eating greasy, unhealthy, highly processed fast food, you should build your daily diets around lean meats and fresh vegetables. A good rule of thumb is to try and create a colorful dinner plate that’s loaded with several different bright colors. The more color that’s on your plate, the more nutritional value it holds.
Also, frozen vegetables are just as nutritious as fresh vegetables. They’re oftentimes harvested and flash frozen at their peak growth, allowing consumers to store them for several months without spoilage.