Top 10 Ways to Jump Start Your Weight Loss

1. Eat protein at every meal, including breakfast.

2. Eliminate wheat- and flour-based products for the time being.
And yes, that definitely includes bread and pasta.

3. Eat unprocessed foods. Ninety percent of what you eat should
be a combination of (in this order of importance) raw
vegetables, steamed vegetables, whole grains, lean protein, and
maybe a few fruits if necessary.

4. Reduce starch to one portion a day, and don’t eat that
portion during your evening meal. Best choices are beans, sweet
potatoes, and oatmeal.

5. Don’t overdo fruit: one a day maximum, and only the
low-sugar, high-fiber variety. Apples, pears, plums and berries
all are good choices. For now, fruit should be eaten alone or
with something light, like low fat nuts. Lose the fruit juice
completely.

6. Reduce or eliminate dairy for the time being, especially
cow’s milk. Exceptions: reasonable amounts of low sugar, fat
free yogurt.

7. Lose the booze. Despite what the “studies” say, you lose no
health benefits by giving up alcohol (including wine). There is
nothing essential in alcohol that you can’t get in fruits and
vegetables without all the bad side effects that go along with
it.

8. Stop using vegetable oils such as sunflower, safflower and
corn. The supermarket kind is highly refined, and it oxidizes
easily when heated, contributing to arterial plaque. Use olive
oil instead, and apply it to food after the food is cooked when
possible.

9. Watch which types of fat you’re eating. The amount of fat you
eat is probably less important than the kind of fat you eat. The
worst are fried foods, margarine and foods that contain
hydrogenized or partially hydrogenized oils. The best is
omega-3, found in fish and flaxseed oil.

10. Obsessively drink water: At least 8 ounces for every 20
pounds of bodyweight you’re now carrying around, each day. Every
day. No excuses.

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