'What in the world do I eat to lose weight?' a woman I know asked me recently.
With so many diets and books on diet out there, it is indeed confusing for most people. However let me make it simple for you.
What all diets have in
common is that they reduce the number of calories that one consumes. You want
to lose weight gradually not go on a crash diet and be on a ‘weight’
rollercoaster, and you want to slowly alter your eating habits, so that you
live a healthier and more fulfilling life and keep the weight from coming back.
Most women require between 1300 – 1800 calories a day.
First of all read labels on all foods you buy.
Secondly, stop eating fast foods, which are high in calories and fat (for
example a double cheeseburger, small fries and a coke at a popular fast food
chain has over a 1000 calories with 50 grams of fat). Cut back on your fat
intake, to no more than 30% of your total calorie intake. You should limit carbohydrates to about 50% and
proteins to 20% of your total calorie intake. Eat more complex carbohydrates,
which will fill you up more. Avoid foods that have a high glycemic index as
these cause the blood sugar to increase rapidly and will lead to weight gain. Make
healthy choices, for example have whole grain bread instead of white bread, and
avoid potatoes and sugar.
Spread your calorie intake
throughout the day. Eat 5-6 small meals and snacks rather than 2-3 big meals.
Also it is important to drink lots of water – at least 8 glasses a day. Keep
working at it and soon you will be losing weight and feel better about
yourself. And of course, be active!
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