Eating for Healthy Weight Loss
What works for you?
When it comes to weight loss, the truth is that what works for one person may not work for another. The key to successful weight loss is figuring out what does work for you. Luckily, while fad diets and “breakthrough” fitness routines come and go, there are a few rules you can follow when you’re trying to lose weight.
Calories do matter
Many experts suggest eating fewer calories than what you burn during exercise. While this works for a while, you’ll have to keep cutting calories to continue losing weight. What’s more important is choosing the right source of calories.
Choose foods that curb your hunger over those that won’t make you feel full. Candy may seem like the tastier choice, but if your goal is weight loss, go for vegetables instead. Not only are they packed with nutrients; they will fill you up more than sugary, processed snacks.
Fat is not the enemy
Low-fat and fat-free foods may seem like healthier options, but their calorie content may still be high, and they often contain other ingredients that secretly pack on the pounds. A good rule to live by is everything in moderation.
If a small amount of butter or oil makes it easier for you to eat vegetables, that’s okay! Fats found in peanut butter and cashews are actually good for you, too. You don’t have to avoid fat completely to lose weight.
Watch your sugar and refined carb intake
High-sugar foods equal empty calories. You can cut candy and sweets from your diet, but unfortunately sugar is hidden in foods like bread, canned soups and pasta sauce. Choose fresh or frozen foods when you can, and try to replace soda with carbonated water.
Eating refined carbs can also negatively affect your blood sugar levels. Try replacing white bread, white rice and pasta with whole-grain options.
Fill up on fiber, fruit and veggies
Consuming fewer calories doesn’t mean you have to eat less food. High-fiber foods like beans, broccoli and whole-wheat pasta will fill you up without adding empty calories. Fiber also aids in healthy digestion.
You don’t have to be shy with vegetables, either. You can bulk up sandwiches, salads and pasta dishes with as many vegetables as you want! Fruit will also provide sweetness to your diet with fewer calories, less sugar and more fiber.