Diet tips - Mark Hayward Personal Trainer Exeter Devon - Personal training and weight loss Exeter, Devon | Nutrition | Fitness Exeter

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Diet tips

Weight loss
What you eat may lead to a longer life. Try these diet tips to add a few more healthy years!

Eat enough but not too much. If you lose just 5 to 10 percent of your body weight your blood pressure can improve, you have less risk of diabetes and improved blood lipid levels-lower triglycerides and higher "good" HDL cholesterol.

Try using this formula to calculate the calories you will need daily to keep your current weight:

Your weight (in pounds) x 12

All you need to do is you subtract 500 calories per day from this number, and you will lose around a pound a week; take off 1,000 calories and you’ll lose two pounds a week. Do not go lower than 1,200 calories or you may miss out on important nutrients.

Choose low-fat or nonfat dairy products. Saturated fat isn’t just lurking in butter, lard and fatty cuts of meat.
In a 2009 study in the Journal of Nutrition, when researchers examined the diets of 350,000 men and women, they found that the death rate was 20 percent lower during the 10 years of the study in those who consumed lean meat, low-fat dairy and few added solid fats, even after other differences were accounted for.

Choose nonfat or 1% milk in place of whole or 2%. Eat cheese sparingly and if you do go for the lower-fat varieties when you get the chance.

Increase your whole grains. Doing this could lengthen your life, according to 2011 study in the Archives of Internal Medicine. Researchers suspect a reduced risk of death from cardiovascular, infectious and respiratory diseases is due to the fiber from whole grains. Try substituting each of these foods: whole-grain bread in place of white, oatmeal instead of cream of wheat, brown rice instead of white rice.
 
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