Losing weight doesn’t have to be hard, practice these easy fundamentals:
- Spread servings throughout the day. Include at least one serving from most food groups at each meal.
- If you’re hungry, eat! Starving yourself can be counterproductive, as it can set you up for overeating later.
- Make pleasure a priority. Losing weight may require you to cut back on some of your favorite foods, but don’t sacrifice enjoyment. Be sure to include the flavors, colors and textures you love.
- Plan by the week. It’s more efficient than day by day. That way, you can also be sure to have the right foods on hand.
- Eat ‘real’ food. Limit or even avoid processed foods, such as many canned and most boxed and convenience foods. Processed foods often include unwanted fat, sugar, calories and salt — as opposed to whole foods, including most frozen fruit and vegetables, which haven’t been changed from their natural state and are loaded with nutrients.
- Count ‘add-ons’ in servings. Don’t forget to include anything you put on or add to your food — such as dressings and dips for vegetables and fruits, as well as cream, milk or sugar in coffee or tea.
- Be flexible with yourself. Every food doesn’t have to be a source of excellent nutrition. The point is to choose foods that promote good health and are good calorie bargains most of the time.
- Look for shortcuts. Buy pre-cut veggies and fruits, and shredded low-fat cheese for quick, healthy meals.
- Tomorrow is another day. If you didn’t get enough veggies Monday, add extra Tuesday and Wednesday. Try not to get stuck on exact servings each day.
- Beverages — including alcohol — count. When considering calories, don’t forget to count the liquid form. Although some beverages, such as juice and milk, contain important nutrients, they also have a lot of calories. Water is still the best choice when it comes to satisfying thirst and cutting down on the urge to snack.
