I've been slim for about 10 years (of course with a few ups and downs!) and have just realized that there are a lot of things I have been doing over the years automatically to help keep my weight down. I don't exercise but I do try to walk places and go up stairs when I can. My food eating habits are what really changed. Here are a few suggestions:
Cut Out Dairy (or Cut Down): When I became vegan (basically I don't eat any animal products), I noticed that when I cut the dairy out of my diet the pounds dropped like crazy. There are amazing substitutes for dairy products. They take time getting used to but when you see how you look and feel it'll be hard to go back! If you can't quit dairy, cut down. It's amazing how dairy can pack on the pounds!
Eat High Cocoa Content Dark Chocolate: I eat chocolate every day. Usually 1 square, sometimes two. I get the expensive organic DARK stuff that has about 15 squares which last me almost two weeks. I find that after one of the really dark pieces, I don't want more as the high cocoa content helps my craving! Same goes for coffee, once you have a really strong cup it's unlikely you'll want 5 of them. Some companies have incredible fun chocolate bars like http://www.zazubean.com or http://www.dagobachocolate.com or http://www.greenandblacks.com/. I like Zazubean because they have one called Lunatic for women with herbs to help with PMS :)
Make Your Own Popcorn Bags: I started eating the 100 calorie prepackaged microwave popcorn (mini bags). I eat one in the evening as a snack. After realizing how much I was spending, I decided to make my own. Just put 2 Tbsp of kernels in a paper bag and pop in microwave for a little over a minute. Spray with a little low fat margarine and use nutritional yeast instead of salt to cut down on sodium and up your B vitamin intake!
Eat More During The Day And Less At Night: I got used to eating a lot in the morning and throughout the day but have a tiny meal at night followed my a small bag of popcorn for the evening munchies. I don't even think about it anymore, it's something I just do. If I eat too much at night I don't feel good. Listen to your body! :)
Eat Less: When going out to eat, ask if you can order from the kids menu. I find the portions are perfect. The adult meals in North American restaurants are way too big. If you're like me, you don't like wasting food so it's hard to leave anything on the plate even if it's too much. If you can't order from the kids menu, take a friend with you and share a meal together ... even more fun on a date! Wait 15 minutes after eating your meal to see if you are still up for dessert. Usually I end up being too full if I wait and barely ever eat dessert.
Eating right isn't only about losing weight but about overall health. Bad diet can also age a person! I am 38 and am constantly mistaken for a university student! YAY! So spoil yourself, no need for plastic surgery or expensive wrinkle creams. Food heals and makes us beautiful inside and out!
If you can get to a library, check out the SugarBusters! weight loss book. It helped me to better understand what we should eat and why. Oats, beans, lentils, veggies and fruit (bought on sale) can help you stay healthy and lose weight. If you can find peanuts or other nuts on sale, eat those as well. Meats can be prepared in a crockpot and a chicken can be used for several meals. Always try to start your lunch or dinner with a hearty vegetable soup or a salad spritzed with lemon juice or olive oil.
You will eat less and it helps with your sugar levels. Plan ahead and always carry a piece of fruit or a few nuts with you in case you get hungry. Canned tuna is very good with a whole grain cracker or slice of bread. But, do try to limit your whole grains to one meal a day. An example might be to have oatmeal for breakfast with a little milk on it, and berries if you can afford them. A few nuts or a piece of fruit midmorning.
A lunch of a big salad, tuna from the can (no dressing) a dill pickle, and a few olives. Afternoon snack of a plain yogurt or more nuts. Dinner can be meat or fish with steamed vegies or sauteed peppers and mushrooms. If you have an egg for breakfast, pair it with cottage cheese or breakfast meat if you can. Then you can have brown rice or whole grain noodles at lunch or dinner. Top them with vegies in tomato sauce. Once a week, allow yourself some chocolate bar that is at least seventy percent cocoa. You can find them almost everywhere now, although they are pricey.
No food group is off limits, but you must try to eat only whole grains and severely limit your sugar. Try to stay as active as possible. You would be surprised at how just walking to the corner and back can lead to better health. Please read the book. I know this is a long post, but I wish you all the best!
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Questions
Here are questions related to Healthy Weight Loss Tips.
My daughter is getting married in September and I would like to look the best I can be at my senior age. I want to lose 25 lbs by then, in a healthy way. This community of women and men must have a lot of knowledge about the best way to do this. I would appreciate any advice. Menus would be great too, for a two week rotation plan. If anyone has tried a diet and exercise plan that has worked for them, that would be great.
Hi Sheila, this is Sheila from the USA. I am a Dietary Manager and the only way to lose is using Behavior Modification! Push back from the table when you 'feel full', drink an 8oz. glass of water 30 minutes before your meals (it'll help make you feel full), eat your meals on a salad plate and do not get seconds (this is what I do), use Splenda or Stevia in your drinks instead of sugar or no sweetener at all and the biggest thing to do is don't eat after 7pm, if you 'need' a snack later.. eat a piece of fruit.
Don't try to lose to much too fast, because it will come back on. It is suggested to only lose 1 - 2 pounds a week for the likelihood it won't come back.
By Shelyn
06/14/2010
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