The Nutrition Corner - Victoria C. Mikhail, RD
How to Lose Those Few Extra Pounds - THE HEALTHY WAY!

1. Say "NO" to Dieting
   Diets do not last. They may take weight off in the short term, but it rarely stays off in the long term. The more restrictive diets slow down your metabolism and prevent you from losing weight. The best way to lose weight is to moderately decrease your food intake. Start with changes you can live with. Cut the fats and meat intake first by decreasing your portion size. If you use butter on your bread or vegetables, start by reducing how much you add. Try to add an extra meat-less meal that contains legumes at least once a week.
2. Avoid A Very Low Fat Regime
   Cutting back on your fat intake too greatly (less than 25% of your caloric intake) will be difficult to sustain. Fat keeps us feeling full longer since it takes more time to digest than carbohydrates. Fat is also found naturally in many healthy foods such as dairy, poultry, and lean meats that offer good sources of protein and nutrients. The key element is to improve the way foods are prepared (try baking, barbecuing, broiling, sautéing, etc… instead of frying).
3. Increase Your Fibre Intake
   The recommended intake of fibre for an adult is 25-35 grams per day. Fibres’s overall role is that it will reduce the risk of certain types of cancer, good digestion, and will increase satiety. Fibre-rich foods (whole-grain breads and cereals, beans, legumes, vegetables and fruits) slow down gastric emptying and therefore you will feel fuller longer. It also requires more chewing before swallowing. The longer we can chew our foods before swallowing, the greater the feeling of awareness of what was eaten. As well, the less the intake of food before you will begin to feel full. Try adding vegetable type soups, cooked vegetables and salads to any meal. You may not want to eat as much from the main entrée.
4. Avoid Eating On The Run
   Take time to relax and enjoy your food. People who eat on the run generally feel they have eaten less than if they sat down and enjoyed the same meal at a more leisurely pace. This may result in wanting to eat more.
5. Incorporate Regular Physical Exercise
   Regular exercise at least 30 minutes a day (4-5 times per week) is essential for keeping off unwanted pounds and banishing winter blues. Exercise will curb eating out of boredom and encourages eating when hungry. A higher metabolism (burning more calories per minute due to regular physical activity) will definitely help you lose weight more efficiently. Start off by doing something you enjoy such as walking or dancing. Then start to challenge yourself to go faster or longer in your activity. Pick a time in the day that you are more motivated to be active. For some people it is the first thing in the morning, for others it is just after dinner before sitting on the sofa for the rest of the evening.
6. Curb Your After Dinner Snacking
   You will definitely begin liking breakfast or needing a mid-morning "break" by cutting down on any snacks after dinner. Divert or change some of your habits that are associated with evening snacks. Try going to sleep earlier or reading in bed to change your environment. Mentally tell yourself that you just had dinner a couple of hours ago and if you want that snack, you can definitely have it in the morning.
7. Eat Your Calories Instead of Drinking Them
   Drink water with all your meals and snacks. Instead of juice, eat the fruit. Instead of milk, have some yogurt or a slice of cheese. This will increase our satiety and cause us to chew our foods more. By adding more activity, your body will need even more water to keep yourself hydrated.

Good Luck for a healthy new lifestyle!