Monday, January 25, 2010

How is it going?

So, how is your weight loss going? Are you running into any issues? Have you had some success? Please share with me your questions, concerns or triumphs.

Here are some additional weight loss tips:

  1. Fill half your plate with vegetables. A cup of rice has 200 calories, but a cup of cooked veggies only has about 50. The high fiber vegetables will help satisfy your hunger before you overeat the other grains and protein.
  2. When cooking, bulk up your meals with vegetables. You can have twice as much pasta or rice loaded with vegetables than just fatty sauces or dressings. Same with omelets. Think broccoli, carrots, and tomatoes.
  3. Eat breakfast. This one simple step will help you jump your metabolism. It will also keep your blood sugar steady. You’ll be less likely to overeat later in the day. Balance carbohydrates with protein and a little fat.
  4. Eat five or six small meals or snacks a day instead of three large meals. You will consume fewer calories per day. Your body releases less insulin, which keeps blood sugar steady and helps control hunger. Aim for 100-200 calories snacks—piece of fruit, non-fat yogurt, a handful of nuts.
  5. Make water your primary drink. It’s okay to have some juice with breakfast or a little coffee with some low fat creamer and sugar substitute. . Water should be your main drink for the rest of the day instead of juice or soda. The average person consumes an extra 245 calories per day from soft drinks. That can add up to an extra 25 pounds per year. Soft drinks don’t trigger a sense of fullness the way food does.
  6. Avoid white foods (simple or refined carbohydrates). White flour and added sugar can wreak havoc on your blood sugar, which can result in weight gain. But not all carbohydrates are bad. Try whole grain breads, pasta and brown rice. You will be more likely to feel satisfied. They have fiber and provide energy. Look for 3g of fiber per 100 calories.
  7. Choose leaner protein. Loins, skinless turkey or chicken, white meat, fish, beans, and soy protein are great choices.
  8. Salmon is great. It has omega 3 fatty acids, which is good for the heart and helps reduce stroke. Aim for two 3-ounce servings per week. You can also take 1000mg of fish oil capsules. Flax seed and walnuts are also good choices.
  9. Choose low fat or non-fat dairy. You can reduce calories by 20% just by going to 2% milk instead of whole. . Same with cheese and yogurt. People who eat yogurt when dieting have been shown to lose more weight and fat than those who don’t. Calcium inhibits the production of fat cells and boosts the breakdown of fat.
  10. Cook with olive oil and bake with canola oil instead of butter. They are heart healthy fats. We need some fat in our diet to help absorb vitamins A,D,E, and K.

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