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Tag: Healthy Ways to Lose Weight

Whittle Your Waist

Weight Control

Hidden belly fat poses silent health threats.

When your waistline gets bigger, you need to buy larger pants and belts. Too large of a waist can also increase your risk for many diseases. These include some types of cancers, type-2 diabetes, heart disease, high blood pressure, and stroke. It’s not the fat under the skin that you can pinch that triggers these problems. It’s the fat you cannot see that is around body organs deep inside your abdomen. This is called visceral fat. It is absorbed into the bloodstream easily making it more likely to clog arteries to the heart.

What is a healthy waist measurement?

Whether you are overweight or not, you may have too much abdominal fat. To find out, place a measuring tape at the top of your hipbone. Then bring it all the way around, level with your naval. Keep the tape parallel to the floor. Make sure it’s not too tight. You have too much fat in your abdomen if your waist measures:

* 35 inches or more if you are a woman

* 40 or more inches if you are a man

Three steps to whittle your waist:

1. Exercise −You can do a thousand sit-ups a day and still have visceral fat. To trim both the fat you can pinch and hidden fat, do 30 minutes of aerobic exercise every day. If you can’t fit in one 30 minute workout, break it down to three 10-minute sessions.

2. Diet − No diet targets visceral fat alone. But, when you lose weight overall, you lose abdominal fat.

3. Sleep – Get six to seven hours per night.

Action Step

Increase foods with soluble fiber. These include lentils, kidney and other beans, oat bran, oatmeal, and the fleshy parts of apples and carrots.

© American Institute for Preventive Medicine

January 23, 2026
Digging Into Detox Diets

HEALTHY EATING

The word “detox” is a popular term in diets today. Many detox diets and plans promise to help your body flush out toxins and get you healthier.

Some detox diets follow extreme guidelines like:

* Fasting (not eating) for long periods

* Drinking only special detox drinks or juices

* Using supplements or products that claim to detox your body

* Using laxatives, enemas or other products to empty the colon

Safety concerns

Many detox plans haven’t been proven to be safe. Supplements and extreme diets can cause health problems. The Food and Drug Administration (FDA) has taken action against detox products that are dangerous or contain illegal ingredients.

Don’t assume that a “natural” detox plan is safe. It may be risky because:

* Drinking large quantities of juice can be dangerous for people with kidney disease.

* Drinking juices that are “raw” or unpasteurized can cause serious illnesses from bacteria.

* People with diabetes often need to eat a healthy diet and need to eat at regular times. Fasting or drinking juice instead of meals can cause dangerous blood sugar levels.

* Using too many laxatives can cause dehydration, severe diarrhea and an imbalance in minerals and vitamins.

* Fasting for long periods can cause headaches, dehydration and fainting.

Your body’s own detox

The human body is already designed to get rid of toxins. Most of this is done by the liver, which processes and removes chemicals, toxins and other unwanted things.

Supporting your liver is a healthy and safe way to “detox” without extreme or dangerous diets. You can support your liver by:

* Eating a healthy diet rich in fruits, vegetables, lean protein and whole grains

* Working toward a healthy weight if you’re overweight

* Avoiding or limiting processed foods

* Drinking plenty of water

* Avoiding or limiting alcoholic drinks

* Getting exercise regularly

* Following directions on medicines and take medicines as your doctor prescribes

* Getting vaccines for hepatitis A and B, which are diseases that affect the liver

Not all diets are safe. Before you start any detox or diet plan, ask your doctor.

Sources: American Liver Foundation, National Center for Complementary and Integrative Health

© American Institute for Preventive Medicine

January 23, 2026
Mindful Eating Can Boost Your Health

HEALTHY EATING

If you want to eat healthier without a strict diet, try mindful eating. Mindful eating is a way to fully focus on your food as you eat. When you eat mindfully, you may:

* Eat less

* Avoid eating when you’re bored or stressed

* Stop when you feel full

When you practice mindful eating, you eat more slowly. You’ll enjoy your food more without overeating.

How to do it

You don’t need any special equipment or classes to practice mindful eating. Take these steps at your next meal:

*Avoid distractions:Make your meals an event. Don’t eat while driving, working, watching TV or doing other activities.

*Ask yourself how you feel:Are you actually hungry? Or are you thirsty, bored, stressed or lonely?

*Leave some space:If you’re used to filling your plate, leave about a quarter of your plate empty for now. You can always go back for seconds if you are still truly hungry.

*Chew slowly:Take small bites. Put your fork, spoon and knife down between every bite.

*Enjoy:Experience the smell, taste and texture of your food with each bite.

*Watch the time:Wait at least 20 minutes before you get another helping. By then, your stomach may realize it’s full.

*Know when to stop:When you’re full, stop eating. You don’t need to clean your plate.

Sources: American Heart Association, Veterans Health Administration

© American Institute for Preventive Medicine

January 23, 2026
Mood & Food: The Close Link

HEALTHY EATING

You may already know that your diet can change how you feel mentally. If you’ve ever been really hungry, you may notice that you start to feel upset or angry. And, some high-calorie junk foods are called “comfort foods” for a reason. They make you feel better mentally, but only for a little while.

The link between the mind and what a person eats is complex. That’s why it can be so hard to make good choices when you have a bad day or feel depressed. But there are ways to fight this habit and start to make better choices, even when your mood is down or you feel stressed.

Why we want comfort food

Stress can make you want to eat unhealthy foods. This is your body’s way of trying to get fuel when it thinks you are in trouble. Although this is normal, you have the power to overcome it.

Take a moment to think about a food you are craving. Then think about your current emotions. If you’re feeling sad, angry or stressed, this could be why you want that pizza or ice cream.

If you eat the food, you may feel good for a few minutes. But unhealthy foods with lots of fat and sugar can actually increase the risk of depression or anxiety. This creates an unhealthy cycle that will continue as you eat those comfort foods.

The cycle of mood & food

If you use food to cope with stress or depression for too long, your body will get used to it. Then, when you do try to make a healthy choice, your body and mind may be confused. This could lead to an even stronger craving for those comfort foods. This cycle makes it very hard to make changes to your diet.

You can win!

You’re not stuck in this cycle. Eating fruits and vegetables can make you feel happy. When you’re happy, you’re more likely to reach for healthy foods again. This can start a positive cycle!

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
Setting Doable Goals For A Healthy Diet

HEALTHY EATING

When you’re trying to eat healthier, it helps to have goals. If you have clear goals for yourself, it’s easier to stick to your plan. Goals give you specific things to try for each day.

Healthy eating goals need a few things to make them work. When you set a goal, make sure it is SMART.

S = Specific

Your goal should have details that keep you on track.

Yes: I will eat one extra serving of vegetables each day.

No: I will eat healthier.

Yes: I will replace soda with water.

No: I will avoid unhealthy drinks.

M = Measurable

Your goal should be something you can measure. At the end of the day, you can look at your goal and say for sure that you did it.

Yes: I will drink five or more glasses of water each day.

No: I’ll drink more water.

Yes: I will eat an apple or pear instead of dessert.

No: I’ll eat less sugar.

A = Action-oriented

Make sure the goal is something you can do. It tells you to take action.

Yes: I won’t buy potato chips when I go shopping.

No: I’ll think about ways I can eat less junk food.

Yes: I will walk for 30 minutes, three times a week.

No: I’ll ask my friend to start walking with me.

R = Realistic

Don’t start with a huge goal in the beginning. Make your goals doable. This will boost your confidence.

Yes: I’ll allow myself one mini-sized candy bar each day.

No: I’ll never eat chocolate again.

Yes: I’ll replace one glass of soda with water.

No: I’ll quit drinking soda.

T = Timed

Have start and stop times for your goals. When the time is up, see how you did. If you succeeded, keep doing it. If not, think about how you could make it work better.

Yes: I will start on Monday and stick with it for one week.

No: I’ll get started with my plan when life is less stressful.

Yes: My goal starts on January 15 and I’ll check my progress on January 22.

No: I’ll try to start this plan after the holidays.

Source: U.S. Department of Veteran Affairs

© American Institute for Preventive Medicine

January 23, 2026
Develop Supermarket Savvy

Weight Control

A successful weight-control effort begins with smart food purchases. Here’s how to maneuver your way through the supermarket and also stay in control of your weight.

* Plan your low-fat meals and snacks in advance, then, using a list, shop only for what you need.

* Stay away from the aisles where pastries, potato chips, candies, or other potential problem foods are located.

* Shop for food after you’ve eaten, not when you’re hungry. You’ll choose food based on clear thinking, not hunger pangs.

* Choose fresh foods and vegetables over processed foods, which can deliver unwanted calories in the form of sauces and thickeners.

* Don’t try to rationalize buying high-calorie snack foods for others in the household. Having them around may very well undermine your weight-control efforts.

* Beware of high-calorie foods that, although advertised as “specials,” don’t do your diet any special favor.

Selecting Snacks under 100 Calories

Snacking seems to be an integral part of many people’s lifestyles, but when you’re trying to lose weight, your choices need to be prudent. Whether you crave crunchy, salty, fresh, or sweet foods, there’s a variety of food that will satisfy you yet help you lose weight. The table below lists 25 snacks that are all less than 100 calories each!

© American Institute for Preventive Medicine

January 23, 2026
Exercise Your Calories Away

Weight Control

Research has shown that dieting alone will not produce permanent weight loss. Any successful weight-loss program should emphasize both what you eat and how you exercise. Don’t just sit around wondering when those extra pounds will come off. Check with your physician first to see if you’re ready for exercise, then get moving with the “moderate” and “vigorous” calorie burners in the following table.

© American Institute for Preventive Medicine

January 23, 2026
5 Ways To Feel Fuller, Longer

HEALTHY EATING

Want to feel full without overeating?Certain nutrients and foods may help curb your appetite and make you feel fuller longer, according to the Institute of Food Technologists.

1. Protein

Add protein (such as low-fat cheese) to breakfast. And a high-protein afternoon snack containing soy can lead to appetite control and less evening snacking.

2. Whole grains and fiber

Oats increased appetite-control hormones up to 4 hours after a meal, but rice-based foods did not.

3. Eggs

Eggs are one of the densest proteins in the non-meat category. Eating one egg with breakfast will help to reduce hunger between meal times.

4. Almonds

The healthy fats in almonds decrease hunger and improve dietary vitamin E intake. People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped curb their hunger without increasing body weight.

5. Pulses

Part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are high in protein and low in fat, and are proven to contribute to a feeling of fullness.

© American Institute for Preventive Medicine

January 23, 2026
Beans, Peas May Help You Slim Down

HEALTHY EATING

Have you ever eaten “pulses”? There’s a good chance you have – and you may want to start eating more of them.

Pulses are the edible seeds of legumes. They include kidney beans, lima beans, butter beans, chick peas, black-eyed peas and lentils – available canned or dried.

Nutritionists already praise pulses as an excellent source of fiber, protein and vitamins. But a recent study published in The American Journal of Clinical Nutrition says that adults who added pulses to their daily diet lost more weight than those who didn’t eat them. And, there was no other special effort involved. The feeling of fullness can help people eat less and consume fewer calories without feeling hungry.

Pulses have other benefits too. They may help lower blood levels of LDL (bad) cholesterol. They also have a low glycemic index. Glycemic index measures how foods that contain carbohydrates raise blood sugar. Foods with a high glycemic index raise your blood sugar more than foods with a low glycemic index.

© American Institute for Preventive Medicine

January 23, 2026
Change Your Food Cravings To Healthy

HEALTHY EATING

Food cravings can be hard to ignore. Many people find they want to eat healthier, but simply can’t get over their cravings for unhealthy foods. There are ways to overcome food cravings and change them into good habits. It takes time and practice, but it’s well worth the effort. Everyone has setbacks when they are trying to change unhealthy habits. If you slip up, start again tomorrow. Don’t give up – believe you can do it!

If you’re hoping to overcome cravings and give your body healthier foods, try these tips:

*Accept you have cravings and want to change.Everyone craves certain foods sometimes, and this is normal. Tell yourself it’s okay to have cravings, and that you’re going to find ways to handle them better – starting today.

*Avoid shopping while hungry.This is often when people buy those items they crave the most. Go shopping after you’ve eaten a healthy meal.

*Avoid the temptation.Stay away from the places or things that cause you to eat unhealthy foods, like fast food restaurants or regular afternoon trips to the bakery.

*Take it slow.Focus on one change at a time. For instance, if you always crave something sweet in the afternoon, think about one way you could change that food. You could have your favorite fruit washed and ready to eat.

*Focus on your eating.Think about what you are eating. If you have healthy foods ready to eat, you are less likely to grab whatever is easiest, like what’s in vending machines or fast food.

*Look for healthier substitutes.Instead of a whole chocolate bar, eat one small piece. Purchase small, individual servings of treats so you’re less tempted to eat larger portions.

*Eat more protein.Healthy proteins like lean meats, beans and lentils, small portions of nuts and low-fat dairy foods can help control your hunger.

*Look for ways to relieve stress.Many people crave unhealthy foods when they are stressed. Try walking, deep breathing, relaxing music or other non-food comfort tools.

*Drink more water and get enough sleep.Both of these healthy habits can help you feel less hungry and less likely to reach for unhealthy foods.

Source: American Academy of Family Physicians

© American Institute for Preventive Medicine

January 23, 2026