- Making healthy food choices is key to losing weight. If you take your focus off dieting and place your focus on improving your health by making smarter food choices, the bonus will be weight loss. After a period of time, it won't feel like dieting, it will be a natural way of living. Not only will you be losing weight, you will also lower your risk of developing conditions such as diabetes, cancer and heart disease.
- The Atkins Diet began the "carbs are bad for you" craze. This, however, is not the case. Your body relies on carbohydrates for energy; they are the fuel needed to keep your body running while you are active. There are good carbs and bad carbs, though, and the key is knowing the difference between the two. The carbs to avoid, or the bad carbs, have earned this title because they have been robbed of all nutrients and fiber when processed and refined. They are digested quickly, which causes quick spikes in blood sugar. These spikes do not last for long, though, resulting in a fast crash, leaving you tired and craving something sweet--every dieter's worst enemy. Bad carbs include anything made with white flour and sugar, white rice, cakes and cookies. Good carbs, on the other hand, digest slowly, leaving you feeling fuller longer, which helps prevent overeating. They keep your blood sugar on a more even keel, preventing the desire to snack on sugar-filled treats, and are a good source of antioxidants. These include foods such as whole grains, beans, fruits and vegetables. Take heed when purchasing whole-grain breads: Though the package may say it is whole grain, this is only the case if there is a stamp on the front from the Whole Grains Council. If there is no stamp, read the label and make sure each grain is a whole grain.
- Next on your dieting agenda should be protein. When broken down, protein becomes an essential amino acid which helps build muscle; the more muscle you have, the more fat and calories your body will burn. Protein is also needed to repair and maintain cells, tissue and organs, as well as for energy. When thinking about foods containing protein, you need to think in terms of complete protein, or foods that provide you with the 20 amino acids your body needs. Complete protein can be found in foods such as fish, lean red meat, poultry and eggs--these are all animal-based foods. The recommended daily amount of protein is roughly 60 grams a day.
- Dairy is not only essential for building strong bones, it can also assist you with weight loss. For those younger than 50, the recommended daily amount is 1,000 mg; for those 50 and older, the recommended amount is 1,200 mg a day. Though calcium is found in some vegetables, it's most commonly found in dairy products such as milk, cheese and yogurt. When buying these products, it is better to opt for the low-fat or non-fat types--these are both healthier for you and will assist you in your weight loss efforts.
- When you are dieting, fruits and vegetables should be included in every meal you eat. When you reach for a snack, an apple or some carrot sticks should be readily available. Fruits and vegetable are both low in calories and contain the vitamins and minerals your body needs to successfully lose weight. Fruits contain natural sugar, the type of sugar your body can break down easily rather than absorb negatively. Therefore, eating a piece of fruit when a sugar craving hits helps prevent you from reaching for a Snickers bar, which can sabotage your dieting efforts. Here is an important tip, though: Do not be fooled by fruit juices. They contain white sugar, the type found in bad carbs, and are high in calories. Also, when eating vegetables such as broccoli or cauliflower, try not to drown them in cheese sauce or dressing; though you may still receive the vitamins from the vegetables, they'll be accompanied by the fat and calories found in your chosen topping.
- Finally, watch your portion size. This is almost as important as what you eat. Even if you are eating healthy, you can still consume too many calories. If you are just beginning a diet, use a scale and measuring cup to determine the correct portion size. You can also use the fist method: Make a fist, and if any portion of food on your plate is larger than your fist, you have too large a portion.
