HOW TO LOSE WEIGHT WHILE EATING
Weight loss comes down to a simple math equation, a few good habits and a whole lot of healthy food. Less calories in and more calories out equals weight loss. If you give up or exercise off 500 calories per day you will lose 1 lb per week. Healthy sustainable weight loss is a bit trickier but is essential to living a healthy life free of diets and diet fads.
Follow these simple tips for losing weight and controlling blood sugar levels
WHAT FOODS YOU SHOULD EAT
- Don’t drink your calories. Eat them. Chew them. Swallow them and let your body do the work to break your food into energy slowly. The magic lives in the combination of foods and the spacing of calories throughout the day.
- Eat frequently throughout the day don’t let yourself get too hungry. When you get too hungry you are more likely to over eat and to choose high calorie foods. Nothing is worse for blood sugar levels than to eat too much carbohydrate at one time.
- Space your meals every 4-5 hours and have healthy snacks such as low fat string cheese, hard boiled eggs, carrots and celery or a small fruit (size of tennis ball) with you at all times in case you get hungry between meals.
- Start each meal with a big mixed green salad or vegetable soup: these provide bulk to fill you up, take a long time to digest and are filled with energy producing, cholesterol lowering, disease preventing vitamins minerals and fiber (avoid creamy soups and salad dressings).
- Choose more complex carbohydrates and less simple sugar: the best complex carbs are the high in fiber and low in calories such as beans, high fiber pasta, brown rice, high fiber or sprouted or whole wheat bread (high fiber carbs have at least 5 gms of fiber per serving)
- Include healthy fat at every meal and it will help control and satisfy your appetite while on a low calorie diet. The serving size per meal is approximately a 1 tablespoon of oil or almond butter or a slice of avocado or low fat cheese. The healthiest fats come from avocados, almonds, olive oil, canola oil and grape seed oil, almonds and walnuts.
- Include lean protein at every meal about the size of a deck of cards. Protein will help you build and maintain muscles along with a regular muscle conditioning program. Protein helps to satisfy your appetite and provides a slow energy release with minimal effects on blood sugar and insulin levels. The best sources of protein for weight loss are low calorie choices such as turkey chicken fish eggs and tofu. Take the skin off poultry to reduce fat calories.
TAKE YOUR TIME AND KEEP ACTIVE
- Eat mindfully. People that eat while distracted eat more calories. Slow down, it should take 20 minutes to eat your meal. It takes 20 minutes for the signals from the gut to reach the brain and register the sensation of being full and satisfied. Turn off the computer, phone, TV. Engage your senses. Enjoy your food. Honor your body and take time to enjoy your meal and nurture your body with healthy food.
- Workout regularly at least 20-30 minutes minimum per day of walking and a minimum of 2 days per week of strength training that includes working every major muscle group. Cardiovascular exercise burns calories, improves cholesterol, lowers blood pressure, reduces heart disease risk, improves blood sugar levels and reduces depression. Muscle boosts our metabolism , strengthens our joints and bones and improves blood sugar levels.