Are you fighting carbs? Please don’t. Our bodies need carbs, they are the backbone of our fuel source, however carbs come in varieties.
When choosing foods look for complex carbohydrates. These are things like fruits, vegetables, whole grains, brown and wild rice, and some cereals. When choosing breads look for fiber content, make sure that a slice has at least two or more grams of fiber. This helps ensure you are eating true whole grains and not one that has been colored to look like wheat. When choosing cereals look again for whole grains, but watch your sugar counts, aim for food with less sugar. Limiting our intake of simple carbs is an excellent idea. Please, read food labels and nourish your body with the complex carbohydrate fuel that it relies on for energy.
Here are some ideas on good carb choices:
- Whole Wheat Breads
- Brown Rice
- Whole Grains
Choosing healthy foods can be confusing. Especially when we are so removed from where our food comes from and how it is grown. It is important to start with the basics and learn how to balance your diet.
Food can be confusing. I advocate a diet without labeled foods (whole foods) and eating an abundance of colors (fruits and vegetables). If you must read a label, choose a small ingredient list (listed from most to least). Try to avoid processed foods with long ingredient lists, especially if the majority of the list you cannot pronounce, and those full of artificial flavors and colors.
Fat and carbs are not the bad guys, they are simply fuel for our bodies. Protein has a nutritional benefit; however, it can cause problems if taken in great quantities. An educated consumer has the means to make wonderful food choices each day. We have a plethora of foods available to us, more than at any other time in history. Educate yourself about food so you understand what you are putting in your body, because you are what you eat – for better or worse.
In the next few weeks we’ll look at carbs, protein, and fats individually so you’ll have the tools you’ll need to make educated food choices
Here is how healthy weight loss works. Extra weight is just fuel you’ve put into your tank and didn’t use up. You consumed extra calories without burning them.
Calories(kcal) in MUST EQUAL calories out to MAINTAIN your current weight. This means if you want to lose weight the healthy way you must figure out how to create a deficit. In other words calories in MUST BE LESS THAN calories out to LOSE weight.
We can cut our food intake or increase our daily calorie needs (movement or exercise). To lose weight the healthy way create a plan which combines the two. By limiting food calories and adding more exercise to your daily routine it is easier to create enough of a calorie deficit without compromising your energy or health.
For example: Cut 500kcals from your daily intake (about two 20-oz bottles of soda) and increase your exercise by 300kcals per day (30-60 min of activity depending). This creates an 800kcals deficit per day. If you could do this 5 days a week you would expend an extra 4,000kcals per week. To lose a pound of fat you must burn 3,500kcals. So under this plan you should be losing at least 1 pound a week.
Some words of caution.
Food is not the enemy – load up on nutrient dense foods (foods with low calories and lots of vitamins + nutritionist). Healthy weight loss is approximently 1-2 pounds per week. It took time to put the weight on it’ll take time to take it off. Do not cut your calories too low. Less is not always more. See a nutritionist for help. Not eating enough will put your body in conserve mode. This backfires on weight loss because instead of letting go of calories your body will slow functions down to conserve calories. You won’t be getting the workouts because you are likely to be more tired and possibly more sick. This is not where you want your healthy weight loss program to be.
Many people are trying to lose weight. This is no surprise as more than 60% of our population is overweight and obesity has become one of the top health concerns, even surpassing smoking. But unlike smoking, weight gain may not have been 100% personal decision.
First, food company marketing budgets are huge. Companies spend a lot of money figuring out how to sell their products. Small, local farmers selling non-patented things like vegetables don’t stand a chance in the marketing arena. However, we still have choices, and we need to make good choices about what we eat.
Second, we are busy people. Many have been removed from their food supply for more than a generation and have no idea how or where their food is grown or created. Until recently I had no idea you could make cheesecake in your own kitchen! We’ve been duped by our trusting nature giving away power in our food choices just because it was packaged good, tasted close enough, and was easy. Unfortunately, these choices have allowed us to take in extra calories without expending more – ta-da extra weight.
Third, portion sizes are bigger than ever before. This portion growth happened over time and many have no idea what a good portion size is anymore. This portion distortion causes us to overeat just because it the food is sitting on our plate.
The above reasons aren’t so you can blame big industry, your job, or restaurants for extra weight you carry. Instead look at them as educational tools. Now that you know these problems are contributing – how are you going to change your eating choices?
In my last blog posting I talked about some reasons obesity is rising in our country. Although, these are not meant to be excuses for extra pounds it is helpful to understand how we got to this point so we can make better choices now.
Understand that marketing is a business meant to make money both for companies represented and the marketers. When looking at products look beyond packaging – even if it has fruit on the package it doesn’t mean it is really in the food contained within. Pay attention to how the packaging caught your attention – was it a commercial, a reward, a celebrity, a promise? This will give you insight into your own buying behavior and allow you to step back from habitual choices. Become an educated consumer.
Learn how to eye ball portions sizes. Split your meal when it arrives putting anything above a portion in a takeout box. This will allow you to maximize your money and keep your waist line under control. In addition, begin to put extras on the side so you can control how much goes on. For example, salad dressing and condiments can add calories quickly, but if you put them on the side you can dip your fork with each bite for plenty of flavor and a lot less calories in your belly. Blacken, bake, broil, steam, and grill your meats and veggies. Treat yourself to fresh, in season, fruits instead of baked and smothered desserts. Add veggies to your sandwiches and burgers.
Basic portion sizes are: Meats – the size of your palm
Cheese – a pair of dice
1 cupped handful – 1/2 cup
Both cupped hands – 1 cup
8-oz drinks – your fist
Aim for a balanced plate each meal – carbs, protein, and fats. Reduce your meat portion and add an extra veggie or fruit instead. Eat a rainbow of foods with each meal. The more colors on your plate the more nutrients and vitamins you are getting. Try these tips to lose weight with healthy eating.