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Obesity has become a global epidemic, and more people are realizing the importance of maintaining a height-appropriate weight. Every day, thousands of people start taking steps to lose excess weight to improve their health. While some continue to choose dangerous short-term methods to shed pounds, there is a growing consensus that lifestyle changes are the best way to build lasting benefits. We’ve found some of the easiest swaps that can help people reach a health BMI with very little effort.

Make Vegetables a Priority

There is an ongoing debate about whether carbs or protein is the star player in the fight against obesity. However, one thing that most nutritionists agree on is that vegetables can keep hunger at bay for long periods while also supplying essential vitamins and minerals. Certain types of produce, most commonly cruciferous vegetables, contain glucosinolates. These substances break down into compounds which have been shown to inhibit cancer growth. Additionally, a half-cup serving size of vegetables is very low in calories.


Choose Fruit for a Natural Sweet Treat

Most people get occasional cravings for something sweet. It is easy to turn to candy or processed chocolate. However, this often results in eating lots more sugar than is good for us. However, if you plan, you can find healthy alternatives to take care of your sweet tooth. When you are looking for a substitute for candy, fruits can be a great option. They offer lots of nutrients and fiber. The important thing to remember is portion control, since fruits can be calorie dense, and you can overindulge if you aren’t careful.

Healthy Hacks for Salty Snacks

A love of chips, crackers, and pretzels is a recipe for eating to much fat and salt. However, many people have a hard time replacing these bad choices with better selections. Sometimes you can find healthy alternatives in unexpected places. While you may associate with popcorn with movie theaters and greasy fingers, when made the right way, this treat can add fiber without increasing your waistline. Instead of coating your kernels with butter try adding flavorful spices or a light dusting of Parmesan for something special that’s both delicious and nutritious.

Pick the Right Cheese, Please

Around the world, the consumption of cheese has skyrocketed by almost 20 percent in the last 20 years, and this trend is expected to continue into the foreseeable future. As it becomes easier to buy more varieties, consumers are branching out from the familiar into specialty products that add complexity and flavor to everyday dishes. Cheese is a great way to add calcium, protein and vitamin A to your diet, but many options are high in fat, which is of course, also one reason they taste so good. Substitute types that are similar in consistency but lower in fat to help shrink your stomach, such as using cottage cheese in place of ricotta.


Get More Whole Grains

Upping your fiber intake can give you several benefits, including helping you maintain a stable weight. This nutrient helps you feel full so that you end up eating less. Medical professionals suggest that women need 25 grams of fiber every day, and men need almost 40 grams. However, due to the overdependence on processed food, the average adult only eats 15 grams of fiber. Switching to whole grains like brown rice, oats, and bran flakes can help you slim down, as well as protect you from certain kinds of cancer.

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