4 Central Peninsula Hospital When life gets hectic, healthy habits that support weight loss are sometimes the first things to go. Luckily there are proven strategies to help. Here are some tips from the CPH Employee Health/Healthy Lifestyles staff to approach weight loss in a healthy and manageable way. Reduce saturated fats by limiting red meats and dairy products. Try to eat more fish and skinless chicken. Use low-fat or nonfat dairy products when possible. Reduce sodium to 2,000mg or less per day. There are approximately 2,300mg of sodium in one teaspoon of salt. Cut back on salt when cooking and at the table. Try to choose foods that are low in salt or have no added salt. Reduce most added sugars. Sugar intake may cause or worsen inflammation in your body. Read package labels, and try to avoid food and drinks that contain added sugars. According to the U.S. Food and Drug Administration, some sugar substitutes (such as stevia) are considered a safe option. Reduce ultra-processed foods. These are foods or drinks that contain added sugars, preservatives, artificial flavors and color enhancers. If the food or drink you are planning to consume contains more than five ingredients and you are having difficulty understanding what more than half of them are (the names of preservatives, for example), try to find a healthier alternative in the same food or drink group. Eating fresh, unprocessed food is always the best choice, when available. Increase fiber in your diet. Fiber helps curb appetite by making you feel fuller. Fruits, vegetables, nuts and whole grains are a wonderful source of natural fiber. Plus, fiber increases your good cholesterol, which in turn helps lower your bad cholesterol. Drink water. About 60% of the average adult human body is made up of water. Water is crucial to a healthy life. Between water and the other healthy fluids you may drink in a STRATEGIES FOR HEALTHY weight loss
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