Apple Before Meal

The power of an apple.  You have likely heard the old adage, "An apple a day keeps the doctor away." Right? Well, the pectin in apples may also aid in keeping fat off your waistline. How? 

Two ways: (1) Pectin helps release fat already in the body, and (2) Pectin limits fat absorption.  

So, here is a diet strategy for you to try on a daily basis: Eat an apple before each meal.

Pectin acts as an appetite suppressant helping you feel full so you eat less in addition to reducing the amount of fat absorbed from that meal. The downside: Planning is necessary for full effectiveness. Eat the apple 30 minutes before your meal.  This allows digestion of the apple to begin and lets your brain to send signals that you are not starving, again thanks to the pectin which keeps blood sugar from spiking.

Please note:  Eating an apple before meals won't shed pounds in and of itself.  You have to consider that an apple does add in calories to your diet.  The key will be listening to your body.  Even if the apple plan helps you feel full, if you ignore those signals and overeat, all you've done is added more calories to your typical intake. To lose weight, you have to create a calorie deficit.  In fact, just one pound lost requires you either cut out of your diet or burn through exercise a total of 3,500 calories.  That sounds like a lot. Don't get discouraged.  The easiest way to get a calorie deficit (less calories in than burned) is by increasing your level of activity.  Today's society spends excessive amounts of time sitting.  Find ways to be a little more active throughout the day plus include an hour workout.  Keep in mind 1 hour is only 4% of your day -- you just have to commit!

Bottom line:
The apple plan is no magic bullet, but just a simple strategy that you may use in your overall efforts to achieve a healthier you.