How to Reach or Maintain a Healthy Weight
- Obtain most of your protein from plants. Plant-based proteins are inexpensive, filling, and aid regular bowel function. Compounds in dried peas, beans and lentils help to reduce unhealthy cholesterol levels.
- Include small amounts of nuts and seeds in your diet. Read package labels as nuts and seeds, while nutrient dense, are relatively high in calories.
- Enjoy fish at least couple of times per week. Some fish are very low in calories and high in protein. Others are higher in calories, but they contain heart healthy fatty acids which reduce inflammation, a common factor that creates multiple illness. Salmon, mackerel, herring and sardines contain omega-rich, protective fatty acids.
- Weighing and measuring foods will help you reach and maintain a healthy weight more efficiently. Once you get good at weighing and measuring, you will be prepared to estimate portion sizes more accurately even when you eat out
- Fill up on antioxidant heart-healthy fruits and vegetables in a wide array of colors.
- Include plenty of fresh raw produce in your diet daily.
Hydration and What You Drink Directly Impact Weight Loss
Make sure you consume lots of fluids every day. They will help fill you up, prevent AFib dehydration, and aid detoxification of your tissues.
Plan to consume an amount of fluid each day, measured in ounces, which is equivalent to half of your weight in pounds. For example, if you weigh 200 pounds, drink at least 100 ounces of fluid daily. Most of that liquid should be water.
Drink alcoholic beverages wisely. If your cardiologist says it is OK for you to drink alcoholic beverages, drink intelligently. A four-ounce glass of red wine contains resveratrol, a compound that supports cardiovascular health. White wine, beer and hard spirits do not offer the same cardiovascular benefits that red wine offers.
Get Exercise Every Day
Avoid drinking more than one glass of wine a few times per week as it can cause your blood pressure to rise. Your kidneys and liver may be damaged from overuse of alcohol.In addition to helping you look good and feel better, regular exercise reduces stress and inhibits inflammation. Your body, mind and spirit will benefit.
Exercise can help you maintain a healthy blood pressure. It speeds up weight loss by increasing your metabolic rate. Your body will continue to burn calories at a faster rate for hours after you stop exercising.
Weight Management Is Worth the Effort
Weight management is important for living well and living long. Even a small reduction in weight can lead to striking health benefits. Look at weight loss as just as important, or perhaps more so, than taking your medicine every day.
You would not stop taking your medicine because you know that would be harmful. Eating a healthy diet and exercising every day are just as important to living well despite atrial fibrillation. Weight management is worth pursuing because your life is worth living well!