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Effective dieting: Nine crucial dos & don’ts

There are many diet plans out there that claim to be effective. The basic truth is that a person will lose weight when more calories are burned in a day than the number of calories that are consumed. No matter what diet approach you use, here are a few dieting dos and don’ts to consider from the Cleveland Clinic.

Don’t skip meals
Skipping meals, especially breakfast, is not an ideal way to cut down on your calorie intake since people are more likely to eat an unhealthy snack when hunger hits. The rational is often something like “I can eat this donut because I didn’t have breakfast.” A healthy meal with nutritious choices will keep hunger away much longer.

Don’t turn to crash diet plans
Diet plans that have you eating only a single item like grapefruit or limited items like only protein may help you lose pounds but those pounds will usually return as soon as you go off the diet. Crash diets can also slow down your metabolism and keep your body from functioning properly.

Don’t be fooled by labels
Even though a food may be labeled organic, high-protein or low-fat does not mean it is the best choice for your diet. The reality is that “healthy” options often contain the same amount of calories and fat as the original version. Studies have shown that people feel so confident eating these “healthy” options that they often eat up to 44 percent more. The key is to read labels and eat reasonable portions.

Don’t cut out all the carbs
Somewhere along the line, carbohydrates got a bad reputation. However, the body needs carbohydrates for energy. Cutting back on refined carbohydrates is a good idea but keeping some complex carbohydrates like whole grain bread in your diet will keep your energy supply at a good level.

Do drink a glass of water before a meal
Water can help make you feel full and take the edge off your hunger so you stay in control of your meal. If you start the meal drinking water, you are also more likely to continue drinking water with the meal instead of sugary beverages.

Do plan your meals
If you are trying to diet, pay attention to what you are eating. Try writing down all that you eat and reflect on where cuts can be made. Plan ahead with a supply of healthy foods for meals and you are less likely to binge a on a convenient candy bar to stave off hunger. Keep healthy foods accessible and hide the sweets to reduce temptation.

Do get a good night’s sleep
Not only does sleep help give you enough energy for an active lifestyle, it also can help with your diet. A study at the University of Wisconsin found that people who are sleep deprived are drawn to overeating. When the body doesn’t have enough sleep, it triggers a need to eat high calorie food for energy.

Do exercise
For the best results, use a combination of diet and exercise. Cut back on the calories with healthier eating and burn more calories with increased exercise.

A diet for life
Instead of viewing diet and exercise as a temporary activity, consider seeing healthy eating and exercise as a lifestyle change. Once the pounds are gone, keep them off by continuing to be active and eat healthy. It is easy to forget how important a proper diet can be to health, especially when recovering from surgery or other medical event. During the healing process, proper nutrition becomes very important as the body needs increased amounts of calories, protein, vitamins A and C, and sometimes the mineral zinc.

During a time of recovery, it can be difficult to give the necessary attention to nutrition, therapy, infection prevention, pain management and a myriad other concerns. This is why people who want to recover as quickly as possible often turn to centers for rehabilitation like Whitehall of Deerfield. By choosing this option, you can be sure that attention is being given to everything from eating healthy meals to regaining lost strength thanks to an experienced team of professionals who provide a high level of care 24 hours a day, seven days a week.

As the North Shore’s premiere rehabilitation center, Whitehall of Deerfield offers an unparalleled recovery experience. Guests receive personalized one-on-one physical, occupational and speech therapies seven days a week from a team of top therapists who ensure patients are getting the best care possible. The latest techniques, as well as expert pain management and wound care, are provided to help make the stay as short and safe as possible.

Guests feel pampered at this elegant rehabilitation center by an attentive staff. Guest rooms feature attractive furnishings, WiFi, concierge service, voice mail, in-room dining, Starbucks coffee and snacks, exclusive 24-hour movie channel, delivery of a daily newspaper and more. A gourmet coffee shop and ice cream parlor also offers complimentary baked goods and ice cream treats throughout the day.

For a superior recovery in a luxurious setting, choose Whitehall of Deerfield. Visit www.whitehallofdeerfield.com or call 847-945-4600 for additional information.

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