Declare your Independence

In honor of Independence Day, its time you declared your independence - no more dieting! You can stop counting calories, carbs and fat grams. Instead of diet books spend your summer reading the latest mystery or romance novel on the bestseller's list. By adopting a few healthy habits you can put an end to diets and help you reach and maintain a healthy weight.The problem with many diets is that they focus on losing weight, not on sound nutrition. So when weight loss is achieved and the diet 'ends,' old eating habits usually return along with all the pounds that were lost. Other diets result in bingeing because they are too restrictive, often leading to feelings of failure. This promotes the 'all or nothing' way of thinking — when you don't follow the diet rules or miss a few workouts, you just give up. You may think you'll start over or it becomes one more 'failed' attempt. Let go of 'all or nothing' dieting and start practicing sound nutrition habits.Check out the following list of healthy habits. Figure out how many are already on your daily schedule, and then start adding the rest a little at a time. Before you know it you'll have a daily routine that will help you reach and maintain your goal weight without every going on a diet again:

1. Eat breakfast everyday. Studies show that skipping breakfast leads to eating more calories throughout the day. Breakfast also gets your metabolism going and gives you the energy you need to get your day off to a good start.
2. Eat a serving of fruit or vegetables with every meal or snack. In case you haven't heard 'more matters' and this is a great way to get more. Fruits and vegetables are high in fiber, vitamins and minerals while being low in calories. They'll fill you up and help you eat less. Fruit can also keep your 'sweet tooth' under control.
3. Get your fiber. The fruits and vegetables will get you started, but adding dry peas, beans, lentils and whole grains will make it easier for you to reach the recommended 25-35 grams of fiber per day. Just like fruits and vegetables, the high fiber found in found in these foods will fill you up, keep you feeling fuller longer and help you eat less.
4. Make it low fat when possible. Choose low fat or fat free products when possible. Fat has more calories per gram than protein & carbs. Saturated and trans fats are linked to high cholesterol and heart disease. When eating fat try to choose foods with heart-healthy unsaturated fat as much as possible — fatty fish, nuts, seeds, vegetable oils. There is also some evidence that heart-healthy fats combined with high fiber foods may help curb cravings for sweets.
5. Drink water. Make water your drink of choice. It's the perfect no-calorie choice to keep you hydrated and limit cravings. Proper hydration is needed to keep all of your body's systems working properly. Substituting water for high-calorie beverages can help you maintain a healthy body weight.
6. Get some exercise. Exercise burns calories which can help with weight loss and weight maintenance. It also keeps you fit, increases metabolism & improves your energy level. Exercise has also been shown to enhance your mood. If you don't currently exercise, work up a sweat for just 10 minutes a day. Gradually increase intensity and minutes as your fitness improves.

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