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Re-Think Weight Loss by Putting Some Thought into It

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Sometimes even the thought of trying to lose weight is daunting.  Weight loss is never pleasurable.  It’s much easier to sit on the couch and eat mindlessly.  But one day a feeling of helplessness overtakes us and we decide to make a change.  We choose some crazy new diet. The quick fix! But what happens when we go off the diet and revert to our old eating habits?  All the weight comes back on. It is time to rethink weight loss and actually put some “thought” into it.
We’re all busy, and tired, but some of our lack of energy is from not exercising and our poor eating habits to begin with.  We have our excuses, but instead of looking at it as weight loss, think of launching smaller goals such as giving up soda, finding healthier recipes for old favorites that are delicious, getting involved in a sport you once loved.   Smaller, more attainable goals can slowly change your current lifestyle and help you lose weight, while keeping a positive spin on it.  One pound of weight loss per week will result in 52 pounds lost by this time next year.  One year might seem like a long time, but think about how many years you’ve been over weight and trying to lose. michelle fountain

The most important thing you can do is educate yourself.  Begin by reading food labels (more information can be found in this link)

  • The first four ingredients (fat, saturated fat, cholesterol, and salt) should all be 10% or less of the “% daily value”.
  • Choose foods with at least 5gms of protein and 5gms of fiber per serving to ensure nutrient dense foods.
  • Every 15gms of “Total Carbohydrate” equals one carbohydrate/starch serving. (think=1 slice of bread)
  • The first five ingredients are what the food contains the most of.  Look for foods with the least amount of ingredients possible. (More information on that Here)
  • Avoid foods with high fructose corn syrup and hydrogenated vegetables oils.
  • Look through all the food labels in your house today and you may be surprised.

Here are some basic rules for you to begin with.

  1. Eat 5-6 “small” meals a day, eat every three hours like clockwork.  This will prevent you from feeling hungry, which will help you make correct food choices when presented to you.
  2. A quarter of your plate should be meat, a quarter whole grain starch, and the other half should be vegetables and/or a salad.
  3. Avoid any beverages besides milk and water, do not waste your calories on drinks.
  4. Remember, if you do not buy it, it will not be there for you to eat.
  5. If you limit the packaged, pre-made, processed foods, you will be left with the nutritious outer aisles of the supermarket.

Your Supermarket Journey:

  • Brightly colored fruits and vegetables begin your supermarket journey.  The recommended 5-9 servings a day can easily be incorporated into your 6 small meals by adding 1-2 serving to each one.  Look at your shopping cart, half of it should contain fruits and veggies.
  • Next, onto protein rich meats.  Fill your home with lean cuts of beef; chicken and turkey breasts; Omega-3 loaded fish and eggs. Protein will keep you full, unlike carbs that leave you feeling hungry an hour later.
  • Onto calcium and Vitamin D rich dairy products.  Milk and yogurt will curb your appetite with its high protein content. Greek yogurt has 2-3 times the amount of protein as regular yogurt.
  • Turn down your final aisle of wholesome, fiber rich grains.  Fill your cart with only 100% whole wheat breads, wraps, pastas, brown rice and cereals.  Try something new like Steel cut oats, Ezekiel bread, Quinoa, Kashi products.

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Once you try new foods and recipes, and found things you love, you won’t feel you’re missing out on any of your old favorites.  Every week drop one “bad” food in your house and refuse to buy it again.  Then buy one new healthy food and you won’t feel deprived. Continue to read food labels and buy new cook books.  Skip the take out and even the restaurant dinners: you never really know what they are adding to your foods.

 
 
Pull it all Together in a Sample Meal Plan
Breakfast: Steel cut oats, mixed with fresh blueberries, almonds, and flaxseed                                  with one egg on the side, and glass of low fat milk.
Snack:  Pear slices with one Kashi Oatmeal Chocolate chip cookie.
Lunch:  Whole wheat wrap with grilled chicken, avocado, walnuts, dried cranberries,
               red pepper strips, shredded carrots and spinach leaves.
Snack:  Greek yogurt with diced mangoes.
Dinner: Broiled salmon with baked sweet potato, grilled broccoli, and edamame.
Snack:  Fresh strawberries drizzled with chocolate syrup and 2 TBSP Reddi-Whip.
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Healthy, delicious and only 1,650 Calories. Filling, satisfying, plenty of fruits and veggies and even a few desserts. One Small change a week, makes 52 BIG changes by the end of the year!

What small changes will you try to incorporate into your new week? Have you made any changes so far? What change had the biggest results?

I love hearing from you!

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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10 Thoughts on “Re-Think Weight Loss by Putting Some Thought into It

  1. So true Christine!
    I always try to eat healthy but never could give up the cookie and or chocolate in the afternoon. And ofc probably ate too many. I started to feel blah and just not healthy so I slowly stopped buying ANY junk food and if I needed something sweet would have fresh fruit with a little bit of whipped cream :) Feeling so much healthier

    • Christine on April 27, 2014 at 7:08 am said:

      Thanx Mary, and yes it’s so true. One day you wake up and decide enough’s enough!
      So glad you made the switch!

  2. Perfect timing for this post. I gained 5lbs this winter. Doesn’t sound like much, but now that bathing suit season in in the future, I need to get rid of my gut. I started last week by taking out snacks after dinner and I already lost a pound. Your post will help me conquer the rest of the weight! Thanks.

    • Christine on April 27, 2014 at 8:42 am said:

      You’re welcome! This really was a tough winter for everyone, who felt like doing anything?? Then suddenly, when we thought it would never come, BAM its summer and now we are all running to the gym. Me included!! Good luck.

  3. Rene Pesce on April 28, 2014 at 9:32 pm said:

    Great presentation Christine!!! Very simple and easy to understand. As hard as I try, without fail i’ll come home from work tired and stressed out and rome my kitchen for snacks like cereal or some other carb. How do you kill that “late night” carb crave? I’m not hungry per say, just stressed and wanting a salty, crunchy, or carby snack? Any tips would be good!! Thank you,
    Rene:-)

    • Christine on April 28, 2014 at 9:45 pm said:

      Thank you. What time is this? Is this after dinner and how much after dinner do you feel this way? You need to look at the timing, when you last ate, how much you ate during the day and how much are you eating at this crave time.
      Otherwise these tips really do help me at night: http://christineardigo.com/?p=1729
      I must say i eat so much at breakfast and lunch that i’m really not even hungry for dinner sometimes. Maybe look at how much you ate during the day too. Maybe you didnt eat enough. Brush your teeth BEFORE you leave work, chew gum. Sometimes one tiny piece of something to just tickle your taste buds might be enough to shut your brain up. Sometimes after dinner i dont necessarily want to eat, but more to cleanse my palate. Who wants to re-taste pot roast on their tongue for hours afterward, ya know? :)

  4. lorrie on May 1, 2014 at 3:16 pm said:

    thanks for sharing those guidelines those made sense

  5. Very easy to understand and so hard to be good and follow! Love that you shared so much great advice, tips and suggested menu!

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