You are what you eat guidelines
Change the way you eat and you will start losing weight.
We all know how hard it is to lose weight and how hard it is to stick to a diet that will help us to lose that weight . It is hard because a lot of people are overeating trying to mask their emotions and frustrations in their daily lives.
It is probably a good idea to join a group or program that can help and guide you losing weight. There are lots of ways to join a group on Facebook etc. Weight loss programs like over-eaters anonymous weight watchers etc. There are lots of ways if you really want to work on losing weight.
In at least the last 30 plus years people have become more overweight then ever before because of the vast availability of food in our supermarkets and fast food industry. It is a multi million dollar industry that is feeding our society with unnecessary convenient foods rapped up in plastic packaging materials which are also bad for the environment. They also use certain colors to make you buy their products
It is a fact that lots of people die because of the side effects that is caused by overeating like diabetes hart disease etc.
Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. Food that is not used to fuel your body is stored as fat.
A major component of losing weight is to make smarter food choices. Here`s how:
Limit non-nutritious foods, such as:
Sugar, honey, syrups and candy
Pastries, donuts, pies, cakes and cookies
Soft drinks, sweetened juices and alcoholic beverages
Cut down on high-fat foods by:
Choosing poultry, fish or lean red meat
Choosing low fat cooking methods, such as baking, broiling, steaming, grilling and boiling
Using low fat or non fat dairy products
Using vinaigrette, herbs, lemon or fat free salad dressings
Avoiding high-fat snacks like nuts, chips and chocolate
Avoiding fried foods
Using less butter, margarine, oil and mayonnaise
Avoiding high fat gravies, cream sauces and cream-based soups
Eat a variety of foods, including:
Fruit and vegetables that are raw steamed or baked
Whole grain , breads, cereal, rice and pasta
Dairy products, such as low-fat or non-fat milk or yogurt, low fat cottage cheese and low-fat cheese
Protein-rich foods like chicken, turkey, fish, lean meat and legumes, or beans
Change your eating habits:
Eat three balanced meals a day to help control your hunger
Watch portion sizes and eat small servings of a variety of foods
Choose low-calorie snacks
Eat only when you are hungry and stop when you are satisfied
Eat slowly and try not to perform other tasks while eating
Find other activities to distract you from food, such as walking, taking up a hobby or being involved in the community
Include regular exercise in your daily routine
Find a support group, if necessary, for emotional support in your weight loss effort
Have a look at Weight loss recipes
Something about healthy Snack Ideas:
Snacking is often as a bad behavior and and restricted or eliminated from our diets. However, snacks can be an important part of your nutritious eating plan if the foods are healthy an contribute to a well-balanced diet.
Snacking is not just for children - Adults need snacks as well. Healthy snacks provide extra energy for exercise or help sustain energy until you eat a meal. Choosing healthy snacks between meals can also prevent overeating by reducing hunger at mealtimes.
Snacking can be good for you, but remember- snack calories count in your total calories for the day. So, make sure to pick healthy, low-calorie snacks and skip the junk food.
Salad greens (lettuce, spinach and romaine)
1 cup raw vegetables ( cucumbers, mushrooms, celery or broccoli, for example)
Frozen Crystal light Popsicle
Bouillon or skimmed broth ( preferably low-sodium)
Very Low-Calorie Snacks
2 cups air popped popcorn
Rice crackers with 1 tbsp. part-skim ricotta cheese
1 large carrot with 1 tbsp. fat free dressing
1 small piece of fruit apple or pear
1 medium piece of fruit peach, orange or nectarine
1/2 small banana
1 tbsp. raisins
1 slice lean turkey or chicken cold cut
1 ounce low fat cheese
1/2 cup sugar-free pudding made with non-fat milk
Low Calorie Snacks :
Toasted English muffin with jelly
1 small tortilla with 1 ounce low fat melted cheese and salsa
1 cup cereal with 1/2 cup non fat milk
Small baked potato with salsa , non fat sour cream or non fat yogurt topping
Mini pizza : 1/2 English muffin or bagel with 1 ounce low fat cheese and tomato sauce
12 baked tortilla chips with salsa
1/2 bagel with alfalfa sprouts , cucumber, tomato and non fat cream cheese
1/2 sandwich made with lean turkey or chicken, lettuce, tomato and mustard
Grape nuts (1/3 cup) with 4 ounces non fat vanilla yogurt
Small whole wheat plain bagel
Baked apple sprinkled wit cinnamon
Large frozen banana with 1 tbsp . peanut butter
Non fat cottage cheese with fresh fruit
8 ounce low fat or nonfat yogurt
1/2 cup sugar free or fat free ice cream
The lady bar for the afternoon crash
Ideas to manage and modify your Weight management
Weight management involves adopting a healthy lifestyle that includes a knowledge of nutrition and exercise, a positive attitude and the right kind of motivation. Internal motives such as better health, increased energy, self esteem and personal control increase your chances of lifelong weight management success.
Remember to have realistic goals and think long term success. Believe in yourself and you can do it. The following information will give you ideas to help you meet your goals.
Control Your Home Environment
Eat only while sitting down at the kitchen or dinning room table. Do not eat while watching television, reading, cooking, talking on the phone, standing at the refrigerator or working on the computer.
Keep tempting foods out of the house don`t buy them.
Keep tempting foods out of sight. Have low calorie foods ready to eat.
Unless you are preparing a meal, stay out of the kitchen.
Have healthy snacks at your disposal, such as small pieces of fruit, vegetables, canned fruit, pretzels, low fat cheese and nonfat cottage chees.
To make a start for the whole family get the Family health pack
Control Your Work Environment
Do not eat at your desk or keep tempting for snacks at your workplace.
If you get hungry, plan to have some healthy snacks to bring to work.
During your breaks go for a walk to distract you from eating.
Do not work through meals . you will start overeating at your next meal.
If food is available at functions go for the healthy ones or only have a beverage.
If You Go Shopping
Do not go shopping when hungry or tired
Make a shopping list to avoid buying more then you need.
Don`t taste test at your supermarket.
Read the food labels, fat contend, sugar, salt.
When You Start Eating
Eat slowly . It takes about 20 minutes for your stomach to send your brain the massage that it is full. Don`t eat more then you need.
Take small bites and chew your food well.
Stop eating for a minute during your meal to reflect .
Control your Mealtime Environment
Serve your plate of food at the stove or kitchen counter. Do not put the serving dishes on the table. If you do put them on the table remove them as soon as you are finished eating.
Fill half your plate with vegetables a quarter with lean protein.
Use smaller plates bowls and glasses. A smaller portion will look larger when it is on a little plate.
Politely refuse a second portion
When dishing up your food limit the portion size.
Your daily food management
Replace eating with another activity that is not related to food
Wait 20 minutes before eating something else.
Drink a large glass of water or juice before you start eating to fill you up.
Limit high calorie foods like cream, butter, mayonnaise and dressings.
Have a healthy Attitude towards life
Make your health priority one.
Have weight goals according to tables or calculations.
Focus on healthy eating habits .
Think long term weeks months years.
To make a start losing weight buy the Man or Lady shake .
A unique fat burning formula
Select blend of protein and fiber
Up to 84% less sugar than other meal replacement products
Chromium to kill those sweet cravings
Contains a mix of pre and probiotics for a healthy gut
Australian owned and made
Buy The Man shake click here
Variety of packs
The Man Shake and Lady Shake are offering you a variety of packs to suit different goals.
Some include The Ultimate fast Weight Loss Pack, Buy 3 man shakes get 1 free, Rapid weight loss pack, Get started pack, Variety 20 pack, The Fast Weight Loss Pack, The Man| Lady Shake – One Week Supply, The Man | Lady Shake – Maintenance Pack and the Vegan Man |Lady Shake. For those on the go, The Man Fuel comes in 12-pack 375ml bottles.
Buy The Lady Shake click here
Also have a look at these Web sites to help you make some healthy choices
Aussie health products
By making some small changes and modifications to your lifestyle you can help yourself to promote long lasting weight loss for men and women of any age.
NEVER GIVE UP
Lots of success Claudine
Visit my website www.healthmustbe.com and find more info about health and weight loss.