Sep
27

Eating GOALS

By aobriecht  //  Weight Loss  // 

Weight loss is a goal many of us struggle with and work hard for to achieve.  These are some simple tips I share with my clients to improve their nutrition since what you eat is 80% of your weight loss success.

The goal is to pick one goal each week that you feel confident you can modify in your lifestyle.  Every week, record date of commitment by goal. Tell everyone what your goal is and put a note of your goal on your refrigerator so you are more likely to succeed.

One change you MUST make is to floss your teeth after every MEAL.  If you can do this you can do anything!

Eat smaller meals throughout the day

  • Eat a snack during the time you are without food the longest during your waking hours
  • Eat small meals every 2.5 or 4 hours throughout the day
  • Plan 3 meals and 2 or 3 snacks distributed throughout the day
  • If eating less than 3 meals, eat an additional meal
  • Introduce breakfast by eating fruit
  • Add an additional food to breakfast
  • Eat cereal for bedtime snack instead of a high fat snack food
  • Prepare extra for meals so leftovers are on hand
  • Plan time for preparing a nutritious lunch or snack for hard to get away times
  • Slightly decrease portion sizes of your largest meals

Eat more fiber

  • Eat whole wheat instead of white bread
  • Add beans or steamed or raw vegetables to any meal
  • Eat a green salad every day
  • Eat fresh fruit for dessert or a snack
  • Eat oatmeal or other higher fiber cereal for breakfast
  • Stock up on frozen vegetables and fruits so they are always available
  • Add raw spinach leaves to salad for more nutrients
  • Add a vegetable to a meal: breakfast, lunch, or dinner
  • Add vegetables to omelettes, pizza, sandwiches, stir frys, and other recipes
  • Purchase pre-cut veggies and salad mixes for convenience
  • Eat 5 servings of fruits and vegetables daily; keep a tally of servings eaten

Eat lower/healthier fat foods

  • Substitute meat with fish high in omega 3 fatty acids
  • Instead of spreading butter or margarine on bread, dip 100% whole wheat bread in olive oil
  • Eat ice milk, sherbet, or non-fat frozen yogurt instead of ice cream
  • Stay away from creamy dressings and pick choices like olive oil and lemon
  • Substitute plain yogurt for sour cream
  • Substitute plain yogurt for mayonnaise in your chicken or tuna salad
  • Eat lower fat cuts of meat
  • Choose almond milk
  • Choose lower fat cheese (monzorella, low fat cheese)
  • Eat whole grain cereal with milk for bedtime snack instead of traditional snack food
  • Plan to eat healthfully 6 days a week and only eat sweets and higher fat foods one day a week

Appetite control


  • Eat a snack before lunch or dinner to reduce the tendency to overeat
  • Keep a food journal of the quantities of all food eaten
  • Eat just until comfortable
  • Talk to others about the foods you are consuming
  • Weigh food and serve pre-determined portion before sitting down to eat
  • Limit the number of times you eat out at restaurants
  • Eat before being around processed snack foods (eg: party, shopping, etc.)
  • Agree to do extra exercise if you eat more than you had planned

Planning

  • Write weekly menu with accompanying shopping list
  • Keep shopping list (with pen or pencil) conveniently located in kitchen
  • Prepare foods the evening before and refrigerate for the next day

 

Post your comment  below on what change you are going to make this week and how you are going to do it!

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