Many people who start a weight loss program go into it thinking of all the foods they need to give up. It becomes such a dreaded task that many can never follow through. Learn to shift your thinking to help you create a positive weight loss lifestyle, rather than ride the roller coaster that is crash dieting.
Our expert contributors tell us how to make this transition and guide us towards making food our friend, not foe.
Eat Right to Live Well
Forget what you think you know about nutrition and everything you have heard about dieting. Dieting is not the best way to lose weight. In fact, recent studies show just the opposite; people who diet end up gaining back whatever weight they lose, plus some.
To create a weight loss lifestyle begin to slowly transform the way that you eat by increasing the amount of vegetables, meats, and fruits that you are eating while avoiding processed foods, and educating yourself about portion sizes. Shift your thinking away from the 3 “square meals” that many of us have grown up on. The days of a meal that consists of meat and potatoes, with little or no vegetables on the plate are obsolete. Green, leafy and/or colorful vegetables should be the star of your plate, followed by a 4-6 ounce serving of a lean protein source, and a small portion of wholesome carbohydrates like sprouted whole grains or beans.
Instead of looking to instant meals or drive-thru windows for your next meal, start eating real food. By real food I mean food that is fresh, local when possible, comes out of the ground, off of a tree, or from an animal. Real food is perishable; it does not come out of a box or bag. The fewer ingredients listed on the label, the better. Eating in this manner will improve the way you perform, recover, look, and feel.
When and how much?
You have probably heard that when it comes to losing weight you have to eat 6 small meals spread throughout the day. While smaller meals and snacks are best, there is no scientific evidence that shows eating more than 3 meals per day will have an impact on the metabolism or fat burning process. With that said, there are studies that show a negative impact on the metabolism if you are not eating at least 3 meals per day. Opt for 3 meals during the day, with 1-2 snacks, depending on hunger and activity level. Try not to go more than 4 hours without eating to keep your insulin from spiking and crashing.
Your meals should feature a protein source, healthy fat, and vegetable or fruit. Snacks can be vegetables, fruit, nut/seeds, or a combination of your choosing.
Joe Vennare, Co-founder and Director of Programming, Hybrid Athlete LLC
Planning Prevents Poor Performance
Planning your meals allows you to be successful at sticking to your desire to create healthy eating habits. Plan out your meals for the whole week so you are prepared when you go shopping for food items and recipe ingredients. No “impulse” items should end up in your shopping cart. Make sure to buy plenty of fresh, seasonal fruits and vegetables, beans, tofu, lean proteins (chicken breast, turkey breast, fish), and smart whole grains (quinoa, brown rice, amaranth).
Upon your return home, make 2-3 recipes, such as a stir-fry, a vegetable-based soup, and a turkey meat loaf. Package meals into individual containers that you can have throughout the week for lunches and dinners. When you plan out your meals in advance and have everything already prepared, you will be successful at achieving your healthy eating goals.
Erin Macdonald, R.D., Nutrition, Fitness, and Wellness Coach, U Rock Girl!
Preparing yourself for a trip to the grocery store is the best step you can take towards creating your weight loss lifestyle. Don’t let hunger and cravings be your driving decision making force. Get a list of Green Light Foods, foods you can eat any time and as much of as you’d like, by signing up to receive our free Food Stoplight Guide.
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