So what is one of the most important components of weight loss and sustaining weight loss Exercise? While exercise helps and is a good idea it is about 30% of the solution. A specific eating plan? Now we are talking. I have some ideas for you that may be review or perhaps new and if followed loosing and sustaining weight loss can be much more predictable and consistent. Idea number one is DON”T EAT DEAD FOOD. What I mean by this is foods that have been refined in any way. This includes but is not limited to fast food, junk food, processed food, filler food, most foods that come in a box as well as white floor foods(breads etc), white rice, sugar, pasta and soda. For some people this will raise a state of panic as these are current staples. I do have a guide that might be helpful:
- Adopt the 50/25/25 rule. This means that 50% of what is on your plate are fruits and vegetables, 25% are whole grains and the other 25% is protein (meat, fish, poultry or any of the vegetarian options for protein).
- Eliminate Fast Food from your lifestyle (not necessarily fast food places. Some do have healthy options) anything that can be fried, milkshakes, soda etc.
- Let go of eating everything on your plate. In this country we eat 20% more than we need to and the results are staggering. As a whole we are now 20% overweight. It is hard but as most portion sizes are to big cutting them in half might be the best rule of thumb.
- Pass on the solid fat, things like butter and the fat in beef. Processed food also has solid fat as does fast food. Olive oil and coconut oil are great alternatives.
- Limit your alcohol intake. Notice I did not say no drinking allowed but limiting yourself to one or two glasses of wine at night is the recommendation.
- Exchange your refined grains for whole grains: brown rice, quinoa etc. and use whole wheat instead of white flour.
While the above suggestions might seem like repeats of what you have heard before I feel they are all worth the review. It is not easy to change our food preferences especially if our bodies have grown to crave certain kinds of foods that do not serve us. There are many healthy food menus out there and tools to use that teach and support the above. Here are a few short articles on getting creative with your food choices and making eating fun in the process..
http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/20waystoenjoymorefruitsandvegetables.ashx and http://www.cdc.gov/chronicdisease/overview/
My intention is to give you the information to make positive and proven changes in your current eating habits so that weight loss is not as challenging and so that the weight you do loose is gone for good. Here is to you and supporting your goals around a healthy body weight.