1. Eat 5-6 small meals per day.
Your body uses physical, uncomfortable cues to guide you to action based on physiological needs. When you are thirsty, your body is telling you that you are dehydrated and you need to drink. When you have to urinate, there is an uncomfortable feeling of a full bladder, which gets worse if you do not relieve yourself. Upon receiving these cues, would you ignore them simply because you are busy? Most often, thirst and the need to urinate are acted upon immediately, so the stimulus never gets too powerful. Hunger is the body's way of telling you that you need to eat. Don't ignore it! If fact, it is best to avoid hunger all together, so you dont feel the urge to run to the refrigerator the same way you may run to the rest room when pulling over on a long car trip.
Also, since every meal should contain a balance of protein, carbs, and healthy fats, all the different digestion mechanisms will be activated to digest the mini-meals, which burns more calories when digesting your set number of calories.
2. Include lean protein at every meal.
Eating protein at every meal gives your body a constant supply of amino acids. When sugar is made in the body, amino acid carbon skeletons are often utilized. A diet that is higher in protein prevents the body from using your muscle stores to make sugar. Also, many studies show that diets which are moderately high in protein (~30% of calories as protein) allow for greater muscle retention during weight loss. Furthermore, protein is the most important nutrient for satiety-- you will not feel hungry as quickly. A 30% protein diet has not caused medical problems in research.
Good examples of lean protein include tilapia, skin-less chicken breast, turkey breast, 95% lean ground beef, some pork loins/chops (check nutritional info on package), 1% cottage cheese, and textured vegetable protein.
3. Eat raw, non-starchy vegetables and fruits frequently.
Always have non-starchy vegetables available for as your new "snack food." They are good for you, fill you up, and give you something to chew on when you just feel like chewing on something. Also include non-starchy vegetables at most meals; vegetables make a reduced calorie diet far more substantial.
Good examples are broccoli, collard greens, spinach, lettuce, tomatoes, celery, water chestnuts, peppers, onions, and a multitude of others.
Eat 2-3 servings of low-glycemic fruits a day. Fruits are high in antioxidants, fiber, and generally very low in calories. For example a small piece of cheap white bread has 60-80 calories-- a cup of strawberries has only 50.
Good examples of fruits that fit in this category are nectarines (~60 calories), plums (~35 calories), peaches (~65 calories), strawberries, raspberries, blackberries, and apples. Remember, fresh is usually best. If you buy frozen fruits, make sure there is no added sugar.
4. Choose mostly whole grains.
The best whole grains are still completely intact and have not been processed or are minimally processed. Examples are brown rice, barley, quinoa, bulgur, and old-fashioned oats (which have been minimally processed because of the rolling). The germ (high in B vitamins and healthy fats), endosperm (carbohydrate portion), and bran (makes you regular) are all in their natural, intact forms.
5. learn to cook and make the majority of your food at home- buy stock in tupperware.
The only way to know a food fits into your diet is if you make it! You needn't restrict yourself to exclusively broccoli and haddock (though these are both excellent foods).
Fresh herbs can be put on pretty much anything. They are absolutely wonderful and add tons of flavor without calories, fat or salt. As an added benefit, many herbs and spices have health benefits, including garlic, parsley, and turmeric. Use herbs and spices early and often. Have an "herb of the week" and put it on everything you cook. The herb will not work with everything, but you will learn how flavors blend and become a better cook.
Pick up random vegetables and look up how to prepare them online. I've discovered the joys of collard greens, fresh water chestnuts, and purple cabbage in this way.
A little salt is okay! It adds flavor without adding calories-- try adding dry soup mixes to roasted vegetables and meats.
6. When you eat out, eat a full serving of protein before leaving-- order a broth based soup without high fat meat added or a salad with all nuts, cheese, and dressings on the side.
This tip serves a couple of purposes. Firstly, the about of protein in the salad will probably be inadequate to keep you satisfied. Secondly, you will not arrive completely famished and will be able to maintain your eating plan. Request fruit, sorbet, or coffee for an after dinner treat!
7. Hide or eliminate all junk food from your kitchen and house.
It's a proven fact, if you can see it, you are more likely to eat it. It is optimal to remove these foods altogether; however, if your family will not allow you to be the nutrition police, then hide all distractors in cupboards on the highest shelf.
8. Focus on water based foods with a lot of weight, volume, and fiber.
This tip confirms the important of eating of lean protein, non-starchy vegetables, fruit, broth-based soups, and 1% or fat-free dairy. research shows that people are likely to eat the same volume of food every day. Water adds volume to food without adding calories; hence, you can eat the same volume of food and reduce your overall calories for the day. This is why regular cheddar cheese has fewer calories per gram than dry fat-free pretzels.
9. Get moving!
Successful weight loss requires both healthy diet and exercise. If you do not exercise already, start off small-- take the stairs, park far away from building, go for a walk on a nice day! As you become used to being more active, consider formal exercise. It is most important that you find something you like to do! Try group classes or training for a race!
10. Announce goals and keep supportive company.
Announcing a goal makes it official. A goal is both specific (you are measurable a specific thing inches, weight, number of calories you will take in each day, etc.) and measurable (you give a number to say how much, time limits, etc). An example of a goal: I will take one multivitamin each morning.
Supportive company is key-- find someone who is as excited about your health and fitness goals as you are-- give them regular, but brief, updates about your progress. Explain to people who may be less supportive why weight loss is important to you. Keep a healthy and positive attitude and unsupportive people may alter their views.
Jean Jitomir is a Cornell graduate, registered dietitian, Exercise nutrition PhD student and nationally competitive bodybuilder. She has lost over 30 lbs since she became active 5 years ago and does weight-loss counseling on a daily basis.
www.jeanjitomir.com
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