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Losing four pounds

Posted Tuesday, March 13, 2012, at 12:29 PM

Trying to get in better shape for health reasons?

Or do you want to shed a few pounds because your clothes are straining at the seams?

With Spring about to bust out all over, many people feel like they are busting out all over too.

Many would like to rid their body of more than just a few pounds.

Have you set a goal for losing 20 or 30 pounds but the goal seems hopeless?

Well, how about a mini goal of four pounds?

Dropping just four pounds is beneficial healthwise. A drop of four pounds can cut hypertension by 8 percent in middle-age people and by 11 percent in the 50 plus set, a RealAge study shows.

Losing 15 pounds can reduce high blood pressure risk by 21 percent in the middle-aged folks.

Better yet, for people ages 50 to 65 who lose 15 pounds, there's a more impressive 29 percent risk reduction. Those are impressive figures.

Eating healthy low-fat foods will help you shave those four pounds.

Whole grains is a start. Eat whole-wheat breads and crackers, brown rice, air-popped popcorn and whole grain cereals.

Eat fresh or frozen vegetables but if you choose canned goods, look for low-sodium vegetables. Good choices are carrots, squash, green beans, potatoes and spinach.

Eat fresh fruits including apples, peaches, oranges, figs and bananas.

Choose skim or one percent milk and low fat mozzarella or cheddar cheeses.

Meats should include fish (salmon, sardines, trout) and skinless white meat such as chicken or turkey.

Eat red meat sparingly.

Then there are nuts, seeds, legumes, unsalted peanuts, walnuts, almonds, pumpkin seeds, and sesame.

Try salt free spices and seasonings and fresh herbs.

Cook with olive, canola or safflower oils.

Adding tomatoes and broccoli to your diet helps fight prostate cancer risk.

And drink lots of water.

I read on the Internet that drinking one glass of water will shut down midnight hunger pains for almost 100 percent of the dieters studied in a University of Washington study.

Actually, 75 percent of Americans are chronically dehydrated.

Are you chronically tired?

Lack of water is the number one trigger of daytime fatigue.

A preliminary study says that drinking eight to 10 glasses of water daily could significantly ease back and joint pain for up to 80 percent of sufferers. From childhood we've been taught that we need to drink eight to 10 glasses of water daily, but few do.

Drinking just five glasses of water a day decreases risk of colon cancer by 45 percent. Drinking five glasses of water also slashes the risk of breast cancer by 79 percent, and a person is 50 percent less likely to develop bladder cancer, according to RealAge.

Imagine how much healthier we would be if we took the time to drink more water. Instead, lots of people reach for a soft drink, rather than a glass of water.

I'm guilty too.

Well, hey. Maybe we can't lose 30 pounds but surely we can lose four.

That would be as easy as pie; a piece of cake.

On second thought, forget the cake and pie.

Exercise instead.

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From these hills
By Peggy Johnson
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