Top 10 Tips to Lose Weight And Prevent Cancer
Evidence suggests that about a quarter of
all cancer cases are primarily caused by
unhealthy diets and obesity.
You can reduce your cancer risk by eating a
healthy, balanced diet that is high in fiber,
vegetables and olive oil and low in red
meat, dairy products and saturated fats.
The following tips are practical and
realistic habits that anyone can fit into
their daily routine. Keeping up all ten tips
in the long term will help you lose weight
and keep it off.
1. Keep
to the same meal routine.
Try to eat at roughly the same times each
day, whether this is two or five times a
day. If possible, eat the evening meal by
6pm to give adequate time for the food to
digest before going to bed. This is one of
the most important factors in successfully
losing weight.
2. Only
eat good fats.
If possible only consume polyunsaturated and
monounsaturated fats such as extra- virgin
olive oil. These ‘good fats’ can help to
prevent disease due to their antioxidant
nature. Avoid all transfats which are found
in many junk-food products and do not eat
‘low-fat’ versions of food products – they
normally contain high amounts of additives
to make up for the lower fat content.
3. Exercise
.
If you can, do around 60 to 90 minutes of
moderate activity each day. This can even
involve a brisk walk for those who don’t
like the idea of having a work-out routine
at the gym. You can break up your walking
through-out the course of the day.
4. Eat
healthy snacks.
If you snack, choose a healthy option such
5. Look
at the labels.
Be careful about food claims. Check the fat
and sugar content on food labels when
shopping and preparing food. For more
information, go to our
Look at the Labels section.
6. Caution
with your portions.
Don’t heap food on your plate (except
vegetables). Think twice before having
second helpings. For more information, go to
our
Portion Caution section.
7. Up
on your feet.
Break up your sitting time. Stand up for ten
minutes out of every hour. For more
information, go to our
Keep on Moving section.
8. Think
about your drinks.
Choose water or sugar-free squashes.
Unsweetened fruit juice contains natural
sugar so limit it to 1 glass per day (200ml
/ 1/3 pint). Alcohol is high in calories;
try to limit the amount you drink. For more
information, go to our
Hidden Calories section.
9. Focus
on your food.
Slow down. Don’t eat on the go or while
watching TV. Eat at a table if possible. For
more information, go to our
Eating Habits section.
10. Don’t
forget your 5 a day.
Eat at least five portions of fruit and
vegetables a day (400g in total). For more
information, go to our
Five a Day section.
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