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.

Calorie-Free Snacks:

Salad greens (lettuce, spinach and romaine)

1 cup raw vegetables ( cucumbers, mushrooms, celery or broccoli, for example)

Frozen Crystal light Popsicle

Diet jello

Bouillon or skimmed broth ( preferably low-sodium)

Very Low-Calorie Snacks

Crackers

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.

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Also have a look at these Web sites to help you make some healthy choices

End conclusion.

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.

Healthmustbe

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