It takes about 20 minutes after you begin eating for your mind to realize that you are full. Reducing Sugar Avoid high sugar foods - read labels for words like high fructose corn syrup, dextrose, sucrose Use unsweetened canned fruit or fruit canned in its own juice. Increasing Calcium Eat two or more servings of calcium-rich foods every day. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.
Regular exercise is an important part of effective weight loss and weight maintenance.
It also can help prevent several diseases and improve your overall health. Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle. Balancing the calories you use through physical activity with the calories you eat will help you achieve your desired weight.