Eat Lots To Lose Big
1. Eat lots of meals, 4-6 small meals day a day instead of the usual 2-3 large meals.
2. Eat some type of lean protein at each meal.
3. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.
4. If you want to start building habits then you need to follow a plan.
5. Keep total fat intake under 30% for the day.
6. EXERCISE!!
7. Record what you eat and drink.
8. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss.
9. Review food labels. Avoid foods that contain excess sugar, calories. Especially avoid foods that contain any trans-fats.
10. Drink 1 oz per 50-75% of your bodyweight. 10-20 glasses water/day.
11. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats-olive oil, cashews, avocado, and 1/3 from polyunsaturated fats- fish, peanut butter.
12. Avoid soft drinks and other calorie filled drinks.
13. I recommend consuming 25-35 grams of fiber per day.
14. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
15. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
16. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.
17. Be consistent! Don’t try to change everything at once. Aim for 2-3 improvements each week. Try to master 2-3 guidelines a week and then move down the list until you have mastered all 17.
2. Eat some type of lean protein at each meal.
3. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.
4. If you want to start building habits then you need to follow a plan.
5. Keep total fat intake under 30% for the day.
6. EXERCISE!!
7. Record what you eat and drink.
8. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss.
9. Review food labels. Avoid foods that contain excess sugar, calories. Especially avoid foods that contain any trans-fats.
10. Drink 1 oz per 50-75% of your bodyweight. 10-20 glasses water/day.
11. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats-olive oil, cashews, avocado, and 1/3 from polyunsaturated fats- fish, peanut butter.
12. Avoid soft drinks and other calorie filled drinks.
13. I recommend consuming 25-35 grams of fiber per day.
14. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
15. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
16. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans.
17. Be consistent! Don’t try to change everything at once. Aim for 2-3 improvements each week. Try to master 2-3 guidelines a week and then move down the list until you have mastered all 17.
posted by Kri at
2/06/2009
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