Eat Well and Lose Weight

Is your waistband tighter than you’d like? Have you finally decided to get down to a healthful weight and keep it there? Then it’s time to swear off fad diets for good.

For decades, most nutrition professionals have told us over and over that weight depends on calories in and calories out. To achieve and maintain a healthful weight, in addition to getting plenty of exercise for fitness and to burn off excess calories, it’s important to eat a wide range of foods to get a balanced assortment of nutrients.

Try not working out and just doing an activity you like. This is especially true for people who do not like to exercise. Walk your dog, ride your bike or throw the football around to increase your enjoyment while engaging in activities. This will reward your body and will not feel stressful.

A calorie-smart diet consists of nutrient-dense foods which supply a good number of essential nutrients compared to their calorie counts. Nutrient-dense foods include whole-grain foods; vegetables; fruits; lean meat, poultry, fish and seafood, eggs and cooked dry beans; and skim or low-fat milk foods. For balanced, diet-wise eating, simply choose a whole-grain food, a veggie or two, a fruit, a lean protein source and a low-fat milk food for each meal. Also keep in mind that research has shown that including animal protein foods in a weight-loss diet helps to preserve lean muscle tissue while fat is lost.

One effective weight loss strategy is to replace as many of your drinks as possible with water. Drinks such as juice, soda, coffee and tea all have high calories. Water is cheap, has no calories, and can help you feel full.

Eggs are one of the highest quality protein sources and also supply varying amounts of numerous other nutrients, all for only 75 calories per Large egg. In addition to being quick and easy to prepare, nutrient-dense eggs go very well with the whole-grain foods, veggies and fruits that you need. For example, an Open-Faced Spinach Omelet Sandwich is a flavorful, well-balanced combo that needs only a serving of fruit and low-fat milk to make a hearty, healthful meal any time of day.

Caffeine is another culprit in the battle of weight loss. It has been proven that caffeine reduces your chances of burning fat.

Open-Faced Spinach Omelet Sandwich

Sometimes people who are trying to lose weight still want to go out to a restaurant on special occasions. This is perfectly fine, just realize that portion sizes are restaurants tend to be larger than the suggested size. Perhaps you can request a carry-out box and put a substantial portion of the meal inside even before you begin to eat. This allows you to consume an appropriate number of calories while providing you with an ideal meal for the following day.

(4 servings)

Active people lose weight much faster than inactive people. Try to stay up and moving around all day. This helps keep your metabolic level up so that you are constantly burning calories and losing weight.

Cut down on alcohol to lose weight. Drinks with alcohol are full of calories. Switching to a non-caloric drink will serve you better. In addition, alcoholic beverages can impair your judgment leading to over-consumption and weight gain.

Cooking spray

Never eat anything right before you go to bed. If you normally go to sleep around 10pm, avoid eating after 8pm. If you are feeling an urge to eat something, consume a handful of veggies that are very low in calories, or you could try drinking some water. You may not always be able to follow the two hour rule, but do your best to keep to it. Your body stores the fat and calories when it’s inactive.

4 cups fresh whole baby spinach leaves or chopped large spinach leaves (about 6 oz.)

A really good nutritional tip is to use a napkin and take off as much grease as you can, off of a slice of pizza. Pizza is usually healthier for you than some other fast foods; however, make sure it is not too greasy.

1 tablespoon water

Use the time you spend working at your desk to tighten you abs. When flattening your belly, you will want to focus on the transversus abdominis muscle. If you suck in your belly button as far as possible and hold it in while you take some deep regular breaths, you can easily work this muscle and tone it.

4 eggs

Consider dividing your food into smaller sizes that you can portion out. Use plastic bags and other storage containers to store your portioned out food. By having food measured out in a container in a fridge that is easily accessible, you aren’t as likely to overeat the next time you get hungry.

1/2 cup low-fat (1%) cottage cheese

Weight loss can be simple, once you know the secret to success. Just burn more calories and take in less. Calories supply your body with energy. Weight loss happens when you burn more calories and eat less.

2 teaspoons Italian seasoning, crushed

When attempting to shed the excess pounds, you need to use something to stay motivated. For instance, find your ideal size and get a pair of blue jeans in it. Try to keep these somewhere that you will see them. If you usually keep them within your closet, move them into your kitchen, since this is where the weight gain stems from.

1 (8- to 9-inch) plain, tomato or herb-seasoned focaccia bread, split crosswise (about 5 oz.)

Take a “before” photograph when you get started. The picture will keep you motivated as you work to accomplish your goals. Seeing these photos may also motivate others to try losing weight like you did. 

4 tomato slices

Trying to consume the right amount of vegetables and fruits can be overwhelming at times. Freezing fruits and veggies can provide handy nutrition at times when you find time is short. Keeping frozen vegetables in your freezer helps you put together healthy meals on short notice. This way, you won’t have any excuses.

Focus on the good things when you are going to lose weight. As an example, say to yourself ‘I know I can curb my craving for dessert tonight’, or ‘I am going to lose at least two pounds during the week’. The more often you use positive thoughts, the sooner they’ll become a habit.

Evenly coat 10-inch omelet pan or skillet with spray. Add spinach and water. Cover. Cook over medium heat until spinach is wilted, about 1 minute. Pour out liquid, if necessary. In medium bowl, beat together eggs, cheese and seasoning until blended. Pour over spinach mixture. Gently stir to evenly distribute mixture in pan. Cover. Cook over medium heat until egg mixture is almost set, about 4 to 5 minutes. Remove from heat. Let stand, covered, until egg mixture is completely set, about 2 to 3 minutes. With pancake turner or spatula, slide frittata from pan onto bottom half of bread. Top with tomato slices and top half of bread. To serve, cut into wedges.

If you have been overweight for a long time, it is important to recognize that weight loss will always be a part of your life. Reminding yourself of your goals and of the dangers of eating too much is crucial and will be of great benefit to you over time.

Just because you are vacationing, doesn’t mean you need to give your diet a vacation too. You could save cash by packing your very own snacks and low-calorie meals. Walk as often as you can to help you burn more calories and also save money on transportation. It is easy to make excuses like “I’m vacationing. I am on my vacation! “, however, you will feel much better about yourself if you keep on track and work towards your goals.

Nutrition information per serving of 1/4 recipe using baby spinach and plain focaccia bread: 217 calories, 8 gm total fat, 216 mg cholesterol, 448 mg sodium, 121 mg potassium, 23 gm carbohydrate, 15 gm protein and 10% or more of the RDI for vitamins A, B12 and C, riboflavin, calcium, iron, phosphorus, dietary fiber

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