How to Eat for Weight Loss
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Forget the fad diets, forget the pills. Healthy weight loss is a function of eating smart and moving more. Statistics show that people who latch on to whatever diet is popular at the time tend to end up gaining more. How? Because they cannot be sustained. Then we feel hopeless and go through a period of eating whatever we want before grabbing on to the next newest diet. brandmedicines.com
Losing weight is not easy. It takes motivation and hard work. And there are simple changes that we can all make in our lives that greatly improve our chances of success.
Here are a few tips for those who are serious about making a change:
* Cut down on red meat. Red meat is higher in fat than chicken, fish and many cuts of pork.
* Grill your meats as often as possible. A good percentage of the fat drips off your meat.
* Take the skin off your chicken. You’ll cut your fat consumption in half and eliminate 15% of the calories.
* Start your meal with a salad topped with a light dressing or oil and vinegar. It will curb your hunger and make portion control easier.
* Finish your meal with fruit. In addition to the reward of something sweet, you’ll cut down on calories and fat while giving yourself extra vitamins and minerals.
* Drink less juice and soda. They contain lots of calories and sugar. If you eat a fruit for dessert, you won’t miss the vitamins. A 12 oz. Can of soda contains about 150 calories and 9 teaspoons of added sugar.
* Match your grains intake with vegetables. Equal portions of vegetables and grains at dinner contain about 50 and 200 calories respectively. The high fiber vegetables will help satisfy your hunger before you overeat on the grains.
* Snack smarter. Instead of reaching for some chips, try yoghurt and a piece of fruit, a handful of nuts or a homemade smoothie.
* Eat breakfast. Studies show that eating breakfast helps minimize impulsive snacking throughout the day and can provide as much as 28% of of your daily intake of vitamins and minerals. Stick to whole grains like oatmeal or wheat toast.
* Plate your food before you bring it to the table instead of putting food on the table in serving bowls. Out of sight and out of mind works wonders for skipping that second helping.