“To eat is a necessity, but to eat intelligently is an art.” -La Rochefoucauld
Website: http://www.wholefoodsmarket.com/ This is my absolute FAVORITE website for finding fun recipes! I have found some really, really yummy ones and everything is whole foods!!
We have all heard of those crazy all-liquid diets or no-carb diets, but truth of the matter is DIETS DON'T WORK! Let me rephrase that, these highly restrictive diets only serve for fast weight loss for a short amount of time. When entering into one of these fad diets, your body is deprived of it's needs and deprivation leads your body into starvation mood (even if you feel full!) Once in starvation mood, a natural response is the slowing down of your metabolism. Your body regains the weight (and more due to the slowed metabolism) the second you reintroduce the foods you were avoiding. So save your money on all the books and diet pills, and instead use that change to buy yourself some bright, fresh, yummy food that will help speed up your weight loss!! Remember a WELL-BALANCED LIFESTYLE is the best, best, best way to lose weight!
1. Eat 5 servings of fruits and vegetables a day-Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
2. WWatch portion size-All too often my eyes are bigger than my stomach. I heap a huge helping on my plate, and then eat past being full in order to finish it all. Try trading your dinner plate in for a salad plate, your plate will look fuller and there will be less room for these massive helpings that I am guilty of! Also, people tend to eat less when the food is in the kitchen as opposed to being in front of you. It is all too easy to reach up and grab a second helping when all you have to do is reach across the table.
3. Do not skip meals-Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Try to eat 5 - 6 smaller meals throughout the day.
4. Go for wholesome, fresh foods-It is ALWAYS better to eat the real thing. An orange has more nutritional value than orange juice and the physical act of chewing helps you feel fuller sooner.
5. Don’t be overly-restrictive-Reward yourself with a favorite food every now and then. Being too restrictive can lead to a relapse.
6. Understand food claims and labels-Know what's in the food you are eating! Read your food labels and make educated decisions on which purchase to make. So often people pick the box by the which has less calories, but next time you are at the grocery store take a look at sugar levels and fat content. Read through the ingredients...all too often we are choosing highly processed foods and skipping over the more nutritious, natural foods.
7. Avoid sugary drinks-Simple, don't drink your calories. It is easy to skip drink calories when counting daily calories, but many juices are high in calorie count and sugar. Try replacing one drink a week with water, it will help cut calories and water is a great jumpstart for weight loss.
8. Keep a food diary-This can help keep you accountable and pinpoint your specific dietary habits
9. Exercise-Of course this seems common sense. Burning calories help lead to weight loss, but exercising gets you out of the house so you are less likely to snack. People who excercise begin to crave nutritious foods because that is what your body needs to replenish it's supply. Most authorities recommend 30 - 60 minutes of physical activity. Also try adding weight-bearing exercises at least 2 times a week.
10.Sleep Enough-Getting a full's night sleep can really be a great step in the right direction. When your body is tired you are more likely to reach for the cookie jar, so plan out your day and hit the sack early!
11.Plan and prepare meals in advance-So many times I find myself standing in the kitchen, staring into the pantry for something to eat. While I stand there, I begin snacking until I have made my decision. Having a meal planned will help eliminate this down time and will help you make wise, balanced decisions. Also, look up a menu online before going out to eat. Many places have their nutritional facts online, know what you want before you go will decrease the tendency to order something highly caloric.
12.Eat slowly-That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in
13.Start your meal with soup or salad-This fills you up on healthy foods before getting to the more caloric portion of the meal. Choosing broth-soups and lots of vegetables in a spinach salad.
14.Finish the meal with fruit-I have many friends that they must finish a meal with something sweet, so instead of cutting off a piece of chocolate cake try grabbing a peach or a handful of strawberries. Fruit is naturally sweet, and helps fulfill our daily fruit/vegetable serving needs!
Thanks,
Megan
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