I am so pleased to hear everyone’s stories as we are going through the fitness challenge. This past week, I did not lose or gain anything, but I am not discouraged- this isn’t about week to week. It’s about the rest of our lives!
I have been working with an outstanding nutritionist, Sarah Barts for some time now. Her approach to weight control is based on simple, common sense principles which help you not to just lose weight, but to maintain a nutritionally healthy lifestyle which will help you for the rest of your life. Recently, she has been doing some additional work as a personal chef. You should definitely check out her website here.
I asked her to contribute her top ten list of tips for helping to lose weight and maintain it. Check it out…..
Top 10 ways to eat healthier and lose weight.
As a registered dietitian certified in weight management and a personal chef, I’ve worked with multiple individuals wanting to eat healthier, enjoy food, and lose or maintain a healthy comfortable weight. Through the years of working with multiple weight loss programs and countless hours of research, I have been able to see what works best for people. Below is what I would consider the top 10 ways to eat healthier for prevention of chronic disease, help with weight loss, and overall improve relationships with food.
- Eat more vegetables, the more colors the better. Dietary guidelines suggest 2 ½ cups of vegetables per day. Fill half of your plate at lunch and dinner with vegetables of multiple colors, and you will fulfill these recommendations. Not only are they high in antioxidants and phytochemicals to help prevent cancer, they are also a good source of fiber
- Limit drinks with calories, water is the best option. 4 ounces of 100% juice can have approximately 60 calories; 20 ounces of soda can have up to 17 teaspoons of sugar and close to 240 calories per bottle.
- Eat healthy 90% of the time, leaving 10% of the time to choose what you want. There is no reason to feel guilty if you have always adored a food that may not be as healthy. Portion control and frequency is key. Realistic healthy eating includes small amounts of the not so healthy, but delicious foods.
- Eat slowly and enjoy. Who doesn’t like to eat? Why not enjoy it? Slow down and distinguish what tastes good about your food. This will give you time to evaluate what your likes and dislikes are, and check-in to your hunger or fullness levels. (no need to clean your plate)
- Stop eating when you are satisfied. Yes – the food tastes are great! It will not be the last time you eat it and you can always save the leftovers for later. No negative feelings needed for not cleaning your plate – - “it’s either a waste or a waist”
- Eat more whole grains and fiber. Not only is fiber filling, which keeps you feeling satisfied longer, but it also keeps blood sugar in control, helps prevent colon cancer, and can reduce cholesterol.
- Move more. You might have a sedentary job, and work out at the gym for an hour a day, which is ok. But, you will burn more calories if you are physically active throughout the day in addition to your gym visit. Walk whenever possible, e.g. pace whenever talking on the phone, use a pedometer and shoot for 10,000 steps per day, park further from the store or your work, walk for 10 minutes at lunchtime. Include an activity that you enjoy 1-2x/week.
- Eat less processed foods. If you can’t pronounce many ingredients on the label, your body is going to have a hard time with it too. Eating foods with natural ingredients and less processing makes your body work the way it’s meant to, giving you more energy.
- Eat small frequent meals. This will take some planning on your part, but eating smaller meals and nutritious snacks between them not only keeps your metabolism working throughout the day, but it helps to prevent over-eating. When meals are skipped and you get extremely hungry, there is more tendency to eat whatever kind of food is available and eat fast, thus increasing calories consumed.
- Get rid of your diet rules. If you have dieted multiple times, more than likely you have acquired the “good food/bad food” mentality and recite the multiple rules that you have learned over time. The problem with diet rules, is they are most often accompanied by negative and guilty feelings when they can’t be followed perfectly. Negative and guilty feelings are sometimes associated with an all or nothing way of thinking and sometimes the nothing can lead to over indulging.
Focus on eating foods that are nutritious, enjoy meals, eat slowly and moving more.
Brought to you by: Sarah Barts, RD, LDN
Certified in Weight Management
Personal Chef for Mindful Gourmet
484-744-1429
Old growth banyan tree, Key Largo.
