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Fri, Jan. 24

When it comes to weight loss, think BCC

When someone finds out that I own and operate Diet Center, the first words out of their mouth are, "How can I lose weight"?

Here are three suggestions that you might try.

Think BCC

1. Boost your metabolism:

• Don't skip meals: Too little calories will signal your body to slow down metabolism. Breakfast will refuel your body after a period of rest and boost its energy levels for the day.

• Eat lighter as you go through the day: Most people are more active earlier in the day, which helps your body burn calories. After dinner, you're probably less active. A lighter meal will be easier to burn off instead of store as fat.

• Exercise: Physical activity boosts your metabolism for up to 24 hours. Resistance exercises will help you maintain and build calorie-burning muscle.

• Drink water: It's the body's most essential nutrient. It's needed for many metabolic processes.

2. Carbs for Calorie Burning:

A study at Harvard on 74,000 women shows how whole grains can help with weight loss. The participants who consumed more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate carbohydrate choices that were poor sources of fiber. The benefits of high-fiber carbohydrates include increased calorie burning and an increased feeling of fullness. High-fiber carbohydrates also trigger less fat-storing insulin than refined carbohydrates with little to no fiber.

Whole grains are a nutritious part of all Diet Center programs. Diet Center encourages the consumption of high-fiber foods daily. Here are some key words to look for on labels to determine if a product is whole grain:

• Wheat, corn, and rye products: Look for the word "whole" in the ingredient list.

• Rice: Look for "brown" rice.

• Products made with oats: These are whole grain, so it does not have to say "whole."

Select high-fiber foods to meet the daily recommendation of 25 to 35 grams of fiber. If you fit in more fiber, you can help your body become more fit!

3. Check Your Grocery Cart:

The next time you're in the grocery store, take a glance at other people's carts. Do you see a connection between their food selections and their weight? Take a moment to check your cart. Is there anything you're embarrassed about buying? Anything you feel guilty about buying? If so, you probably shouldn't get it.

Make a list before you go to the store. Don't go shopping hungry, and stick to your list. Shop in the outer parameter of the store. This is where you'll typically find fresh produce, meats, dairy and breads. Skip the aisles, which are full of sugary, salty, high-calorie convenience foods. If you know there's nothing on your list in that aisle, avoid it and avoid temptation.

When you've checked off everything on your list, you should find a cart full of healthy, lean foods. What you have in your cart reflects what you'll be putting in you!

Eunice Mesick can be reached at (928) 753-5066 or at the Diet Center, 1848 Hope Ave., No. 1, in Kingman.

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