Do you struggle with weight? Have you heard of the Blue Zones 80% Rule?
STOP AT 80%
Residents living in the original Blue Zones® areas share common lifestyle habits called Power 9®. Eating wisely is one of them. People who live in Okinawa, Japan have a wise strategy when it comes to maintaining a healthy weight. They call it “hara hachi bu”, which means to stop eating when you are 80% full. Studies show that cutting back on calories can lead to better heart health, longevity, and weight loss. In fact, losing just 10% of your body weight offers significant health benefits, such as lower blood pressure and cholesterol, which can reduce your risk of heart disease.
Did you know that our bodies are made up of 50 to 75% water? The average adult loses about 10 cups of water every day. Replenish your water supply by trying to drink at least eight cups of water each day. If you’re being moderately active, increase that amount by one or two cups. For strenuous activities lasting more than an hour, increase your average water intake by two to three cups for every hour of activity.
Smart Snacking Strategies
Well-chosen snacks can offer you nutrients and an energy boost to power you through a busy day. They can also satisfy hunger so you can keep your meal portions in check. The next time a snack attack strikes, refuel with these tasty, nutrition-packed snacks:
Peel a banana, dip it in low- or non-fat yogurt, roll it in crushed cereal, and freeze.
Spread celery sticks with a tablespoon of peanut butter and top with raisins.
Stuff a whole-grain pita pocket with ricotta cheese and apple slices. Add a dash of cinnamon.
Mix ready-to-eat cereal, dried fruit, and nuts in a sandwich bag for an on-the-go snack.
Smear a scoop of low- or non-fat frozen yogurt on two fat-free graham crackers and add banana slices for a yummy sandwich.
Top low- or non-fat vanilla yogurt with crunchy granola and berries.
Spread a thin layer of peanut butter on apple slices.
Blend low- or non-fat milk, frozen strawberries, and a banana into a delicious smoothie.
Dip baby carrots and cherry tomatoes in low- or non-fat ranch dressing.
Eat a handful of nuts.
Wash your healthy snack down with a glass of water.
Source: The American Dietetic Association
For more weight loss tips, check out our Top 5 Ways To Eat Less And Lose Shed Some Pounds
LIVE LONGER, BETTER
E OLA PONO, E OLA LOA
Blue Zones Project is a community-wide well-being improvement initiative that helps make healthy choices easier for everyone in Hawaii. When our entire community participates, the small changes contribute huge benefits for all of us: lowered healthcare costs, improved productivity, and a higher quality of life. CLICK HERE for more information on the Blue Zones Project.