10 strategies to lose weight and live great

Oct 16, 2008 at 5:08 p.m. ET

The Pritikin Diet has been around for decades, initially being introduced as a new approach to decrease heart disease. Unlike other diets that quickly fall out of favor, the Pritikin has withstood scientific study and has evolved into a healthy lifestyle program that is not only heart-healthy, but also reverses metabolic syndrome, controls diabetes, lowers blood pressure, reduces the risk of cancer, and promotes weight loss. What makes the Pritikin plan, also called the Pritikin Edge, so effective? Read on to find out.

Woman Eating Salad

Look better, feel better, live better

That is the goal of the Dr Robert Vogel, chief medical director at Pritikin Longevity Center and Spa, and Paul Lehr, president at Pritikin Longevity Center and Spa, both authors of the newly released The Pritikin Edge.

The Pritikin philosophy is based on sensible, fad-free lifestyle changes that result in long-term health and higher quality of life. Instead of quick-fix (and quick to fail) diet tricks and drugs, the Pritikin plan advocates the following 10 strategies to lose weight and live longer.

10 essential ingredients of the Pritikin program

1. Healthy, satisfying eating

Though you may not be able to eat at the beautiful, spacious dining room at the Pritikin Center, you can still incorporate Dr Vogel and Lehr's recommendations for meals.

Start each meal with a nutrient-dense salad or soup and finish with fruit. This is the key to staying full yet eating fewer calories. In addition to healthful eating, dine in pleasant, uplifting surroundings and enjoy the company of the people with whom you eat. (Try these tips to eat with your senses and savor every bite.)

2. Eliminate high-calorie beverages

Even though guzzling a grande latte or energy drink seems to be a social necessity, those daily gulps are often high in sugar and calories.

According to Dr Vogel and Lehr, one in every five calories in the American diet comes from beverages. Research suggests that soft drinks – essentially liquid empty calories – are associated with weight gain. In addition to the extra calories, your body doesn't feel full after ingesting calories from beverages like it does when you eat solid food.

Instead of sugar-laden, empty-calorie (and pricey) blended coffees, soft-drinks, or energy drinks, sip on water, sugar-free tea and coffee, skim milk and soymilk.

What about portion control and snacking? Learn more on the next page


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