Weight Loss
For the results YOU want to see, Set YOUR OWN diet!
By Lindsey Howell
When dieting, always keep in mind the recommended servings per food group. Crash diets, which completely eliminate one or more food groups, are anything but healthy. While they may help you to quickly lose weight, the effects will most likely be short lived. Simply cutting calories (and not food groups) may sound too easy, but it is actually the most important key to losing weight.
Using the food pyramid as a guide, choose your favorite foods from each category. Keep the foods you pick as natural as possible. Determine how many calories each food has, and try to find foods with even fewer. For instance, choose an apple over papaya. When you crave a snack, or need to add a few more calories, compensate with fruits and veggies. In fact, eat many fruits and vegetables throughout the day to keep your body and mind strong and energetic enough to fit in that 30 minutes of exercise.
Try not to use any butter or oil. Foods can surprisingly taste just as good without these additional, unneeded fats. The only drawback is food sticking to the pan, but it is one small sacrifice to make. If you really need to use something of this nature, chose a natural coconut oil. It has essential fats and minerals, and aides in digestion.
A very important tool to losing weight, keeping it off, and getting the right nutrients is a food, mood and exercise diary. Keeping a dietary diary will not only help you to lose weight, but you will also become healthier as you become more aware of what you are putting in your body. You will find a self-motivation you never knew you had. Planning out what you will eat and when you will exercise will omit those last-minute decisions to pop something unhealthy in the microwave. Instead of craving fatty foods, you will crave what is next on your menu: a sweet, juicy pair, creamy yogurt, etc. You will also feel a sense of self-accomplishment as you watch the positive effects of your newly instated healthy lifestyle shine on paper and on your body. The mood part of the title refers to how you feel each day, physically and mentally. If you find yourself overly tired, irritable, sick, or anything too extreme, you diet may be to blame. Review your plan to determine if you are getting all the proper nutrients. Also, make sure you are getting enough calories.
In a daily food, mood and exercise diary, you will log:
Food consumed
Total daily calorie intake
Type and duration of exercise
Any changes in mood or bodily functions
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