Stop Worrying About Losing Weight, Lose Your Fat

Nutrition and weight loss go hand-in-hand, and it pretty much comes down to chemistry and math. Consuming too much energy (calories), weight is gained while creating a caloric deficit that stimulates weight loss. Everyone seems to be on the search for something quick and easy. Very Low-Calorie Diets (VLCDs) are popular but disregard possible health risks. In Other Words, If you're on a diet of hamburgers, pizza, and ice cream, eating less of the same foods won’t help you lose weight. I am a believer in eating quality food to maintain a fit physique and at a cost-saving. To start a healthy weight loss journey, review what you’re eating now in order to make changes promoting healthy weight loss which is no more than one to three pounds per week.

Time for a Lifestyle Change
Losing weight is a pretty straightforward process. It will require a nutrition lifestyle change together with regular exercise for the best overall results. Quality healthy food choices are important. If you’re eating processed foods, dining out, drinking alcohol and soda regularly, an immediate revision to those choices will need to happen. Start by keeping a food journal, write down what you’re eating, and sub out unhealthy meals for healthier selections. Studies show people who maintain a consistent food journal have the best weight loss success. The journal allows for accountability. You will learn and be able to repeat personal best weight loss weeks simply by reviewing what has been recorded.

The Right Foods and Right Portions
Eating healthy should be enjoyable, taste fabulous, and never be a burden. Essential nutrients for weight loss include lean proteins, fiber, antioxidants, and healthy fats. Understanding portion size is what can fit in the palm of your hand further simplifies eating healthy without the need to continuously count calories. Normal hunger occurs every two to three hours so many people take advantage of nutrient timing. Eating several small meals per day keeps our metabolism boosted, promotes satiety, and eliminates urges to binge on guilt-laden food. Keeping the focus on consuming healthy foods will be the success in adopting a healthy lifestyle and reaching your goal weight.

Enjoy a Variety of Healthy Foods

Fortunately, there is a wide variety of healthy foods to satisfy the pickiest eater for weight loss and an overall healthy lifestyle. Check out the examples of healthy foods below which can also be used as a ready-made grocery list:
Best Proteins

Lean Proteins ( You’ll notice no red meat on the list)

Chicken Breast (boneless/skinless)  3.5oz, 30g

Turkey 7g protein per ounce

Tuna 6oz, 40

Salmon 3.5oz, 27g

Halibut  4oz, 30g

Trout 4oz, 28g

Sardines 4oz, 10g

Eggs (high in EFA) 1 large, 7g

Milk 1 cup, 8g (1% or skim, if tolerated)

Cottage Cheese 1/2 cup, 15g

Almonds 8g, Peanuts 9g, Cashews 5g 1/4 cup

Peanut Butter 2tbsp, 8g

Kefir 14g per cup

Yogurt 8-12g per cup

Tofu ½ cup, 10g

 

Top Antioxidants

Blueberries – at least a fistful a day

All rich colored berries (strawberries/blackberries/raspberries/cranberries/blueberries)

Sweet potatoes  at least ½ cup serving daily

Broccoli eat ½ cup raw or 1 cup cooked daily

Tomatoes One medium

Acai juice for quality juice

Beans – Eat two 1/2 cup servings a day of cooked or canned beans

Oats (steel-cut is the best) – Eat at least three servings of whole grains per day. A serving equals one cup cooked oatmeal, 1/2 cup uncooked rolled oats, or 1/4 cup steel-cut oats

Spinach one cup cooked spinach or leafy green vegetable per day

Dark chocolate – Eat a one-ounce serving daily

Red wine or Concord grape juice 4oz 1 glass daily

Green and white tea up to 4 cups daily

 

Eat Healthy Fats

Olive

Extra virgin olive oil

Wild salmon (fresh, frozen, and canned)

Ground flaxseeds

Flaxseed oil

Walnuts

Herring

Sardines

Sablefish

Anchovies

Farmed oysters

Healthy Eating

In order to lose weight being consistent with healthy food intake will be necessary. There is no such thing as perfection, only progress. Take one day at a time and know there will be slip-ups. If you do get off track, let it go and make a better choice with your next meal. Food guilt only drags us down and prevents moving in a positive direction. Using the palm as your portion size, and eating every two to three hours is a great beginning to reaching your goal weight and adopting a healthy lifestyle.

Those fasting diets may be popular but aren’t right for everyone. The 16/8 plan is the most popular but beginners tend to “binge” after they fast and never lose weight.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone. Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.