Published in July 7th, 2010
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There are two ways to lose weight, the right way and the wrong way. If you do it the wrong way, like not eating enough and starving yourself, the weight that you will lose will be water weight, bone and muscle mass. It is true you will lose weight, but this is unhealthy and you are likely to gain it and more back. Here are 5 tips on how to lose weight the right way and keep it off.
1. Learn to read the labels on your food – Just by learning to read the labels at the grocery store, you will lose weight. Learn what to look for that is unhealthy as well as healthy in your foods. Then make the best choice you can. Learn to cut down on the sugars (alcohol sugars do not hurt you), saturated fat and sodium.
2. Cut out the bad and eat more of the good – Cut out hydrogenated oils altogether. Eat more of the good stuff like fiber and less of the bad like sugar and fat. For example, if one type bread has 6g sugar and 2g fiber and a comparable bread has 4g sugar and 3g fiber, then chose the latter. Simple right? If you do not pay attention to any of the other tips on how to lose weight, make sure you do this one thing. It is that important.
3. Cut down on the fat – Sad to say, but fat has twice the calories of the same amount of food as protein and carbs. Cutting back here can result in a big pay off. You can do it with simple swaps, such as using low fat turkey bacon instead of pork bacon. Other places you can cut the fat is by using low fat ground turkey instead of beef, and sauteing your vegetables in low fat chicken stock, extra virgin olive oil or wine instead of butter or vegetable oil!
4. Cook smart – Use low fat food products to prepare your meals. Try to eat balanced meals from the basic food groups. In order to function properly, your body needs a variety of foods and not an overabundance of any one type of food such as all carbs or even no carbs. Your mom may have said “eat your vegetables” but make sure you add in portions of lean meat, fish, fruits and plenty of water.
5. Plan what you eat – Plan your meals ahead of time. The worst thing you can do is to get hungry and then go shopping or to a fast food restaurant. You will be tempted to make very bad and unhealthy choices. Take time out of your busy schedule each week to plan your meals for the week. Then when you go shopping, you will know what you will be eating for the week and will make healthier choices.
Bonus: Be Patient – Most people give up too easily. Weight loss takes time and if you stay with it, you will succeed. You may need a little more help in the will power, meal planning or exercise sections of your weight loss plan, if so read on…
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