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Some things to help you lose weight naturally

This article has sensible things you can do to lose weight and become healthier. It is not complicated. It is not necessarily easy. Weight is a key factor in how long you will live.

Read the label before you buy the product
Read the label before you buy the product
Photo by Joe Raedle/Getty Images

The information that triggered this article is found in an on-line blog called Everyday Health. You will find a link to this site later in this article. What you will not find in the article by Everyday Health is a reminder that you have to make a real commitment to control what you eat, how much you exercise, and how you handle stress if you are serious about losing weight.

The key factors in what you should eat to lose weight are based upon documented studies and common sense.

Start your day with some lean protein. Substitute proteins like lean chicken, turkey or ham instead of pork sausage or bacon. Chicken or turkey sausage has much fewer calories and fats versus pork sausage.

Eat most of your carbohydrates early in the day and eat ones that are relatively healthy. High fiber oatmeal has lots of dietary fiber that can help lower low density lips (LDL) for heart health. Home fries for breakfast get worked off.

Eat foods with lots of fiber or water as snacks. These foods include celery, radishes, celery, cabbage and broccoli. Do not slather on cheese spread, ranch dressing or butter. High fiber foods help you feel full. Avoid potato chips as an evening snack.

Eat fruits in moderation and choose fresh fruits over dried fruits. Many fruits are very high in carbohydrates, including apples, oranges, pears, dates, figs and apricots. The dried versions are high in sugar which causes insulin response issues.

Eat vegetables that are lower in carbohydrates. The high fiber vegetables also are low in calories. You can add green beans, asparagus, and cauliflower to your diet and eat them in abundance. Potatoes, sweet potatoes and corn are high in carbohydrates. Eat the skins of the potatoes for vitamins and fiber.

Eat clear broth soups as an evening meal. Avoid soups high in cream or butter. Don’t fill the soup with crackers or bread. Add healthy ingredients like bok choy, cabbage, kale or spinach to the soups. You can make your own healthy broth by boiling chicken skin and bones and then refrigerating the soup to allow skimming off the fat.

Eat low density foods to become filled. These foods should be low in calories and low in actual weight. Rice cakes and homemade popcorn are low density. A minimum amount of salt, butter and dips will keep these foods healthful.

Avoid processed and fast foods that are mostly refined flour, fats and sugar. Pizza is not a health food. Cook your own foods and keep in mind the recommended and not recommended foods for losing weight. Your unwillingness to cook is an indication of your commitment to being healthy.

Avoid large quantities of pasta, white wheat flour, doughnuts, pastries, etc. Macaroni and cheese is your poster dish to avoid. It tastes good. It is relatively cheap. It is full of empty calories. All of these are food disasters in any significant quantity. Substitute Greek yogurt with blueberries, blackberries, or other fruit for ice cream. Cheese is a high fat, high calorie food that needs to be eaten in moderation.

Do not drink any carbonated soda. Most soft drinks contain a very large amount of sugar, which is preferentially processed by the insulin in the body. In order to remove fat from fat cells, insulin needs to be present. All carbonated beverages contain some kind of acid; phosphoric, citric, carbonic. All of these are hard on your kidneys. Artificial sweeteners are proven to cause cancer, with the worst being Equal (aspartame). Sucralose is sugar with chlorine added. All sodas are a hazard to your health.

Everyday Health has useful information on foods that make you feel full. The commitment is your responsibility. Future lists will deal with exercise and stress management. The length and quality of your life is very much determined by your health. It is largely up to you how long and how well you will live. Eat wisely.