Weight Loss Guide Summary
- Shopping Smart
- Preparing Healthy Meals
- Correct Portion Sizes
- Healthy Snacks
Shopping Smart to Set Up Weight Loss Success
Being successful in your journey for weight loss starts at the grocery store. You have to shop smart to be healthy. One of the biggest objections to shopping healthy is the cost. The cost of healthy foods can cost more. I’ll let you in on a secret. When you follow step 3, correct portion sizes, you don’t eat as much as you used to. It will take your stomach a couple of weeks to shrink, but once it does, small portions will fill you up. Eating small portions means that you don’t have to buy as much food as you used to. You can spend a little extra on fresh produce and still end up with a lower grocery bill.
When at the grocery store, you have to pick healthy foods. Fresh and frozen vegetables, fresh and frozen fruits, lean cuts of meat. Purchase fish that is on sale, or buy canned wild salmon or canned tuna. Only buy lean cut red meat for one or two meals during the week.
Read your labels. Buy organic packaged products to round out your meals. Ignore the snack aisle. Ignore the candy and chips aisle. Buy organic low-fat and fat-free milks. I recommend using regular fat-free cow milk, and unsweetened Almond milk.
Staple items to have on hand in your pantry are quinoa, brown rice, lentils, fat free salad dressings, rice vinegar, and seasoning blends that you like. Staple items that are perishable that you should have on hand: fresh greens for salads, Greek yogurt, fruits, carrots, and celery. I purchase these in small amounts, and usually make a trip back to the store in the middle of the week. That way I don’t end up throwing out anything before I can eat them up.
Preparing Easy Healthy Meals
Now that you have healthy food in the house, you have to prepare them in a healthy manner. Frying your food is a big NO. Use a cooking spray on your pans to keep your lean meats and vegetables healthy. Do not cook with butter. Steaming vegetables or eating them raw are great. You don’t need a starch with every meal. Limit your starch to breakfast, and either lunch or dinner. Also, remember that fruits contain starch. Season your food for extra flavor.
Correct Portion Sizes Can Make or Break You with Weight Loss
I used to eat huge portion sizes. Now, I don’t. I limit my protein to 4 ounces of lean meat. Eat a salad of fresh greens, cucumbers, and shredded carrots before you meal. Using rice vinegar as a dressing is best, but you can use a fat free salad dressing if you are careful with the amount you use. Drink a big glass of water before your meals. This helps fill you up quicker. With lunch and dinner, eat a large portion of vegetables, and serve the meal on a small plate. A 1/3 cup of starch (quinoa or rice) is a good portion size.
Healthy Snacks To Burn Fat and Burn Calories
You need to eat snacks in-between meals. If you don’t, you are going to be starving by evening. We both know what that means. You’ll be eating anything and everything you can get your hands on. The best snacks are ones that will either burn fat or burn calories. My favorite fat burning foods are green vegetables like broccoli and spinach. My favorite calorie burning foods (foods that burn more calories to digest than the amount of calories in them) are celery, cucumbers, and tomatoes. A tablespoon of peanut butter with your celery, or a few nuts in a salad of greens can brighten up your snack.
Exercise For Weight Loss
Do I really have to say it? You need to exercise. Exercise burns calories, lowers your cholesterol, strengthens and tones your body. Make a point to exercise at least once a day. You can go for a walk, do some weights (if you don’t have any weights, grab something out of your pantry that has some weight to it), or exercise with your kids. Take your kids outside and play soccer, tag, or whatever active activity you can think of. The point is, you need to exercise.
Good luck. Update me on your progress if you decide to follow my guide.