Summer slimming ideas as easy as drinking water

Fitness Column
By: Kacie Bryant Special to The News Messenger
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I have some helpful hints to curb your appetite while trying to make healthier lifestyle choices. If you want the best results, combine these tips with an exercise program. Studies show that if you drink 20 ounces of skim milk for breakfast, you will eat less at lunch. For those who don’t drink milk, two eggs will work as well. The reason is the proteins in these products will help you feel full longer, not want to snack and eat a smaller portion at lunch. Olive oil is loaded with oleic acid. This is a monounsaturated fat that stimulates the small intestine to send a message to your brain that you are full. Other foods high in oleic acid are sunflower seeds, Canola oil, safflower oil, almonds and avocados. Numerous studies show that individuals who drink an ample amount of water every day also consume fewer calories. Replacing sweet drinks such as soda and sugar-laden sports drinks with water can cut calories and keep you feeling full. Drinking 16 ounces of water before each meal helps dieters lose weight faster. Combine water with fiber for an extra benefit. Fiber found in fruits, vegetables, whole grains, oats, beans and cereal has to be combined with water to be effective. Daily recommendations are 25 grams for women and 35 grams for men. Kacie Bryant is a trainer at Guiding Fitness, 424 G St., Suite 204, in Lincoln. Phone number is 626-7739. Or go online to