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Weight Loss Tips

The Heart Health Benefits of Being at a Healthy Weight

We all know that carrying excess weight can have serious repercussions on our health. But have you stopped to truly consider the benefits of being at a healthy weight? The potential benefits can be found not only in our physical health, but in our mental health, as well.

Some of these benefits include:

Reduces your risk of heart disease and stroke. Heart disease is one of the leading causes of death in Canada, according to Statistics Canada. Obesity is one of the primary preventable risk factors for developing heart disease. A sustained weight loss of even 10 or 20 pounds can lower your risk of developing heart disease. Being at a healthy weight, coupled with an exercise program, can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, improving your blood flow, and increasing your heart’s working capacity. It can also help raise your HDL (good) cholesterol levels and lower your LDL (bad) cholesterol levels.
Helps to control noninsulin-dependent diabetes. When your overall body fat is reduced, the symptoms of Type 2 diabetes (noninsulin-dependent) can be greatly reduced or eliminated. In many cases this means that patients can either reduce or no longer need to take medications to help control their diabetes.
Lessens your chances of developing certain forms of cancer. Obesity has come into the spotlight in recent years as a risk factor for several types of cancer. The risk of developing breast cancer among post-menopausal women is 50% higher for women who are obese. Among men who are obese, the risk of colon cancer is 40% higher. Obesity is also considered a risk factor for uterine, cervix, ovary, gallbladder and prostate cancers.
Relieves stress on your back and joints. Carrying around even a few excess pounds will lead to extra stress on your back and joints, and may result in discomfort and sometimes debilitating pain. Reducing your weight and maintaining a physical fitness routine will not only lighten the burden on your body’s joints, but it will also help strengthen your supporting muscles and tendons, as well.
Increases your energy level. If you are only ten pounds overweight, you might not consider that to be a great deal of weight. But think of those extra pounds in terms of a 10-pound bag of potatoes strapped to your waist — it suddenly seems pretty heavy, doesn’t it? Carrying around excess weight can make you feel sluggish and tired.
Enhances your own self-esteem. When people are overweight, they often feel embarrassed or uncomfortable in public settings. They may become timid or reclusive, and in many instances, they become depressed. Losing weight allows a person to take pride not only in their accomplishments, but in their improved appearance, as well.
It is not easy to lose weight, but with all of the potential benefits to be gained from being at a healthy weight, it is important that overweight people strive to reduce their size. If you are one of those people, talk to your doctor or dietician to develop an eating and exercise plan that will work best for you.

Tips for Choosing Healthy Snack Alternatives

There are many misconceptions about snacking. Many blame snacking for extra weight gain. However, as long as you choose your snacks carefully, snacking can actually be a valuable tool in your efforts to lose weight. Whether you like to munch, nibble, or simply curb the afternoon munchies, you can make snacking work to your advantage.
Listed below are some of the most common snack myths and the truths behind them.
Myth: All Snacks Are Fattening
Truth: Eating a healthy snack between meals can fit into your overall eating plan Just be sure to choose nutritious, low-fat snacks, without a lot of calories. No food is fattening by itself. It is the imbalance of total calories in and total calories used by your body that causes weight gain.

Myth: Eating a Snack Will Spoil Your Appetite
Truth: Eating a snack, such as an apple or small salad a couple hours before your next meal will not spoil your appetite. It will however, help curb your appetite and make it easier to get to your next meal without becoming ravenously hungry, which might otherwise lead to overeating at your next meal.

Myth: Snacking Will Cause Cavities
Truth: Snacking does expose your teeth to food and decay-causing bacteria, but avoiding snacks that are sugary or sticky and brushing your teeth after eating a snack can actually help prevent cavities.

Myth: I Can Never Eat Unhealthy Snacks When I’m Trying to Lose Weight
Truth: It is possible to eat less healthy snacks from time to time as part of an overall healthy eating plan. When you have a high-fat or high-calorie snack, simply adjust your food intake for the rest of the day to account for the snack. In fact, having the occasional indulgent snack may actually help keep your diet on track.

Smart Snacking Tips

The key to making smart snacking decisions is to be prepared for a snack attack. Use the following tips to make smart snacking choices:

• Plan ahead so that you have healthy snacks on hand when you need them. Stock your refrigerator at home with fresh fruits and vegetables and keep low-fat granola bars or rice cakes in the glove compartment of your car.
• Avoid distractions when you are snacking. Instead of munching absent-mindedly while you are watching television, try eating your snack while sitting at the table with no other distractions. This will help prevent you from overeating. If you crave a snack while enjoying your favorite show, only take a reasonable portion with you to the couch and leave the rest in the kitchen so you won’t inadvertently overeat.
• Vary your snack selections. It can become boring if you try to eat the same snack day after day. Doing that can increase your chances of reaching for a less healthy treat the next time you want a snack. Try to eat a variety of healthy snacks each week.

Health Snacking Substitutions

There are many foods that are popular snack choices that aren’t particularly nutritious. We have prepared a list of healthier alternatives to these foods.

Avoid:	Choose:
French fries	A plain baked potato topped with salsa
Ice cream	Fat-free yogurt topped with fresh fruit
Candy bar	Low-fat granola bar
Potato chips	Reduced-fat baked potato chips, popcorn or rice cakes
Cookies	Celery with a small amount of peanut butter