Everywhere you look there are diet books, shows, blogs, and people offering advice on how to lose weight and keep it off. Most tell you to eat more veggies, fruits, grains and legumes. Many will advocate receiving your intake of caffeine, saturated fats, alcohol and refined sugars. There seem to be so many different complicated formulas on weight loss, including caloric intake and output, body mass index and base metabolic rate that it can get confusing and overwhelming.
If you want to lose weight, you first need to make a commitment to changing your eating habits by eating more healthy foods more often.
Healthy Eating Rule #1
Avoid refined foods as much as you can. What this means is you shouldn’t eat foods that have a long list of ingredients – especially if you can’t pronounce them. A simpler way to remember this is to think of what color the food is. If it’s white (such as flour, dairy, sugar and bread), stay away. When you refine food you are likely to destroy the vitamins and nutrients. So instead of giving your body the nutrients and vitamins it needs, you’ll end up feeling empty and craving more food.
Healthy Eating Rule #2
Don’t mix your fruits and vegetables together. This is strange, since they’re always in the same sentence and food group. But the body involves different digestive juices to digest and break down fruits and the fructose they contain than it does for vegetables. Also, read the labels on store- bought fruit juices as they are often processed and loaded with sugars, and are missing the beneficial flavonoids that fresh fruit has. Your daily diet should have a ratio of 3 vegetable servings to every 1 serving of fruit.
Healthy Eating Rule #3
You should have a cheat day. In fact most nutritionists encourage it. During the week make a list of all the foods you’ve been craving and let yourself eat them on your cheat day (in moderation of course). IN addition to keeping you sane, this will create a digestive overload in your body, making your body produce more digestive enzymes which will help you during the rest of the week. Lastly, your one day of cheating will slowly but surely teach you what being healthy and energetic feels like versus lethargic and unhealthy, which will make eating healthier an easier choice.
You should not deny yourself the foods you love when you are trying to lose weight. But this does not mean that you should go all out and eat as much as you want. I once watched a show where they had a lady who was celebrating her 104th birthday and the interviewer asked her how she was able to live for so long (she was smoking a cigarette!) and she said “Everything in moderation”. The interviewer went on to ask her if she watched what she ate, if she drank alcohol etc. and she said yes, she did all that but never to excess.
So I suppose that is what I am telling you, eat what you like but never to excess. You also need to look at your health, if there is a medical reason for you to avoid certain foods then do so. It’s not all about losing weight, it’s also about making sure you are physically healthy. I was told I had high cholesterol, well my triglycerides were high but my hdl and ldl were fine. There is a lot of technical language they use on how they figure this, but all I needed to know is that I had to change my diet to get it lowered or they would have to put me on medication. So it was changed and it worked! Boiled, broiled, grilled and baked foods, avoid fried foods and of course the fewer processed foods, the better.
Yes, I do still have some fried food now and then but not nearly what I use to, I use butter on rare occasions, and yes I still have dessert when I want to. I know I could not live happily if I were to deny myself some of my favorite foods all the time, but I also know I want to be around for a very long time, hopefully to see my grandkids graduate one day!
So if you think about the last 2 things I have told you and you combine them do you think you could lose weight? I am guessing the answer is yes. You can’t move forward if you remain still, you can’t lose weight if you continue eating the way you are and not moving or changing anything. It’s like the old joke about the guy who prays daily to win the lottery and never wins and God tells him he can’t win if he doesn’t buy a ticket. Hoping, wishing and praying won’t help you lose weight, you have to DO something, make a change in your life in order to move forward.
If you drink soda, stop. Just that one thing will help you lose some weight, you might not lose it real quick and you might not see it right away but it will work! Imagine all the little calories you consume during the day. Look at the label on your soda, how many servings is it, and how many calories per serving…that can add up very quickly! So do yourself a favor and try to quit drinking soda if at all possible or check the label of whatever it is you do drink on a daily basis. Instead you may try using water as a weight loss technique.