THE 6 SIMPLEST WEIGHT LOSS STRATEGIES
You don't have to count a single calorie to lose weight on this diet. Here are 6 simple weight loss rules to follow. When you reprogram your thinking, your body, eating habits and healthy behaviors will help you lose weight that will last for a lifetime. Studies tell us we are far more likely to be overweight or obese than our parents were 30 years ago, and not so much because we are less active according to a recent study, on average we actually get more exercise than our parents did—but due to the extra 500 calories a day (350 calories for children) we consume on average compared to previous generations.
1. READ FOOD LABELS
Read food labels closely. If any food has one of the ingredients below avoid eating it.
2. Simple sugars
3. Trans fat (partially hydrogenated vegetable oil)
4. HFCS (high-fructose corn syrup)
5. Enriched, bleached, or refined flour (this means it's stripped of its nutrients)
Putting them into your body will cause your system to short out your hormones and send your body confusing messages about eating. Today's yearly per capita consumption of sugar is 150 pounds, compared to 7.5 pounds consumed on average in the year 1700.
That's twenty times more. When slightly overweight people eat sugar, they are on store average 5 percent as energy to be use later, metabolize 60 percent, and store 35 percent as fat that can be converted to energy later. 50 percent of the sugar we consume comes from HFCS in fat-free foods like salad dressings and regular soft drinks.
Center for Health Services Registered Dietitian, Kelly Altman MS, RDN, LDN help patients sort out the facts and myths on different fad diets so that you can understand what is really important when it comes to your health.
2. EATING THE RIGHT BREAKFAST
You know that eating breakfast can help you slim down. But you cannot eat whatever you want when you wake up, still count before noon.
Here are the top breakfast mistakes some people make.
You love to drink orange juice
Juice is much higher in sugar and calories per serving than actual oranges themselves. Drink the real fruit instead, which is more filling and contains more fiber, so it keeps you fuller longer.
You Have a Big Bowl of Cereal
You did not eat Frosted Flakes. Be sure to watch your portion sizes. Most people actually pour out way too much and end up having two to three servings of the cereal, taking in more calories than they need.
You Love Eat Bagel
Everything bagels with cream cheese are fine every once in a while, but think of them as a treat: Most bagels are equivalent to about five pieces of bread, calorie-wise (and that doesn’t even count all the toppings). On most days, you'll want to eat a whole-wheat toast spread with natural peanut butter to get the bagel effect.
You eat Fruit-on-the-Bottom Yogurt
Yogurt is a good choice and it’s healthy. But the sugary ones are loaded with extra calories you don't need. Have plain low-fat yogurt instead, and top it with your own fruit to add sweetness.
3. QUENCH YOUR THIRST
Study shows thirst could be caused by hormones, or it could be a chemical response to eating; eating food increases the thickness of your blood, and your body senses the need to dilute it. A lot of those excess calories come in the form of sweetened beverages. Trading them for low- or no-calories drinks. A great way to counteract your hormonal reaction to food is to make sure that your response to thirst activation doesn't contain unnecessary, empty calories—like the ones in soft drinks or alcohol. Your thirst center doesn't care whether it's getting zero-calorie water or a high calorie Frappuccino. So when you feel hungry, drink a glass or two of water first, to see if that's really what your body wants.
4. GET A STEP AHEAD OF YOUR CRAVINGS
There will be times when you can't always control your hormone levels, and you feel hungrier most times. Develop a list of emergency foods to satisfy you when cravings get the best of you—things like V8 juice, a handful of nuts, pieces of fruit, and cut-up vegetables, Stock your fridge with healthy food.
5. EAT THE RIGHT CARBS
Eating a high carb diet increases a protein called neuropeptide Y, (NPY) which decreases your metabolism and increases your appetite. Ensure that less than 50 percent of your diet comes from carbohydrates, carbs are whole grains and vegetables stay away from processed snack foods and baked goods.
6. LIMIT YOUR ALCOHOL INTAKE
For a successful weight loss, avoid drinking excessive alcohol—not solely because of its own calories, but also because of the calories it inspires you to consume later. Research shows alcohol can prevent or make it harder to for you to lose weight, so when you feeling like eating anything and everything you see. Limiting yourself to one alcoholic drink a day has a protective effect on your arteries but could still cost you to gain some pounds.