Forget about starving yourself, losing weight is about eating foods that burn more calories and stop eating and drinking the stuff that puts weight on.
Nutrition and weight loss go hand-in-hand. It really comes down to chemistry and math. Consume too many calories (energy), weight is gained. Creating a caloric deficit stimulates weight loss. Sounds fairly simple.
Everyone seems to be on the search for something quick and easy. Very Low-Calorie Diets (VLCDs) are popular but disregard possible health risks. They are also very expensive. Seems like a risky high dollar cost to shed unwanted pounds.
I teach eating “real” quality food to maintain a fit physique and at a cost saving. Want to begin a healthy weight loss journey? Review what you're eating now in order to make healthy changes.
Healthy weight loss is no more than one to three pounds per week.
Time for a Lifestyle Change
Losing weight is a pretty straight forward process. It will require a nutrition lifestyle change together with regular exercise for best overall results. Quality healthy food choices are important.
Are you eating processed foods, dining out, drinking alcohol and soda regularly? Revising these choices will be important for success. Start by keeping a food journal. Write down what you're eating and sub out unhealthy meals for healthier selections.
Studies show people who maintain a consistent food journal have the best weight loss success. The journal allows for accountability. You will be able to repeat personal best weight loss weeks simply reviewing what has been recorded.
The Right Foods and Right Portions
Eating healthy should be enjoyable, taste great and never a burden. Essential nutrients for weight loss include lean proteins, fiber, antioxidants and healthy fats.
Eating correctly portioned meals is essential. A portion size is what can fit in the palm of your hand and simplifies eating healthy. It also reduces the need to continuously count calories.
Normal hunger occurs every two to three hours so many people take advantage of nutrient timing. Eating several small meals per day keeps our metabolism boosted. It also promotes satiety and eliminates urges to binge on guilt laden food.
Keeping the focus on consuming healthy foods will be the success in adopting a healthy lifestyle and reaching your goal weight.
Enjoy a Variety of Healthy Foods
There are a wide variety of healthy foods to satisfy the pickiest eater for weight loss and overall healthy lifestyle.
The following foods will be helpful to start your eat-right journey for successful weight loss.
Best Proteins
Chicken Breast (boneless/skinless) – 3.5oz, 30g
Turkey – 7g protein per ounce
Tuna – 6oz, 40
Salmon – 3.5oz, 27g
Halibut – 4oz, 30g
Trout – 4oz, 28g
Sardines – 4oz, 10g
Eggs (high in EFA) – 1 large, 7g
Milk – 1 cup, 8g (1% or skim, if tolerated)
Cottage Cheese – 1/2 cup, 15g
Almonds 8g, Peanuts 9g, Cashews 5g – 1/4 cup
Peanut Butter – 2tbsp, 8g
Kefir – 14g per cup
Yogurt – 8-12g per cup
Tofu – ½ cup, 10g
Top Antioxidants
Blueberries - at least a fistful a day
All rich colored berries (strawberries/blackberries/raspberries/cranberries/aroniaberries)
Sweet potatoes – at least ½ cup serving daily
Broccoli – eat ½ cup raw or 1 cup cooked daily
Tomatoes – One medium
Acai – look for quality juice
Beans - Eat two 1/2 cup servings a day of cooked or canned beans
Oats (steel-cut is the best) - Eat at least three servings of whole grains per day. A serving equals one cup cooked oatmeal, 1/2 cup uncooked rolled oats or 1/4 cup steel-cut oats
Spinach – one cup cooked spinach or leafy green vegetable per day
Dark chocolate - Eat a one-ounce serving daily
Red wine or Concord grape juice 4oz – 1 glass daily
Green and white tea – up to 4 cups daily
Eat Healthy Fats
Extra virgin olive oil
Coconut oil
Wild salmon (fresh, frozen and canned)
Ground flaxseeds
Flaxseed oil
Walnuts
Herring
Sardines
Sablefish
Anchovies
Farmed oysters
More »
Stay Consistent
In order to lose weight being consistent with healthy food intake will be necessary. There is no such thing as perfection and only progress.
Take one day at a time and know there will be slip-ups. If you do get off track, let it go and make a better choice with your next meal. Food guilt only drags us down and prevents moving in a positive direction.
Use the palm as your portion size, selecting healthy foods as listed above. Eating every two to three hours is a great beginning to reaching your goal weight and adopting a healthy lifestyle.
If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.
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