If you could wave a magic wand to shed excess pounds, hundreds -- if not thousands -- of Americans would be thrilled. But weight loss takes actual work and commitment. The good news is that eating healthy eventually changes the way you see and enjoy the food you eat, and weight loss becomes an added benefit rather than the primary reason for altering your diet.
Choose Complex Carbohydrates
There are two types of carbohydrates -- simple and complex. Simple carbs break down into glucose, better known as sugar. When you do not burn this for energy, it stores itself as fat. Common sources include soda, candy and anything made with white flour, which includes bread, pasta and rice. The better choice, especially when you are trying to lose weight, are complex carbs. As registered dietitian Katie Clark of the Diet Channel says, complex carbs aid in weight management because they are full of fiber and are typically lower in calories. It takes longer for fibrous foods to digest, leaving you feeling fuller longer. Sources include fruits, vegetables and whole grains such as breads, rice, pasta and cereal. Clark says that most Americans do not receive the recommended amount of fiber daily. If you are a woman, aim for 25g, and if you are a man, your goal is 38g.
Eat Low-fat Protein
Protein is a source of energy, but it can also be a high-fat source if you do not choose carefully. Low-fat or skim milk versus whole milk is a place to start, as is low-fat or non-fat cheese and yogurt. Eggs are good for you, despite some health reports. You simply need to leave the yolk behind and eat the egg whites only. If these are not to your liking, try an egg substitute. Lean cuts of meat exist, but they are not as good for you as white-meat, skinless poultry or fish such as cod, tuna and salmon. According to MayoClinic.com, fish is much lower in fat and high in omega-3 fatty acids, a good, heart-healthy fat. Making these changes reduces your fat intake, which reduces your weight over a period of time.
Fruits and Vegetables
Fruits and vegetables are a popular replacement for unhealthy, high-fat foods. They are low in calories and high in vitamins and minerals, according to MayoClinic.com. Replacing your usual snacks with these tasty treats can help you shed extra pounds if you are consistent with your changes. Vegetables make an incredible stir-fry for dinner, while fruits such as cantaloupe, honeydew, pineapple and watermelon can combine as a fruit salad for dessert.
Lower Your Sodium
Your sodium intake should not not be higher than 2,300mg per day, according to MayoClinic.com. High sodium intake not only increases your blood pressure but also makes you retain water, increasing the amount of weight you have to lose. While you may add salt as you cook or when you eat, a majority of sodium comes from canned and processed foods.
Water
Water consumption is a pivotal part of a healthy diet and weight loss. It not only fills you, reducing your cravings for high-fat snacks, it also cleanses your kidneys of excess water and toxins preventing you from losing the weight you wish to lose. HelpGuide.org says that hunger is often confused with thirst, so drinking more water can save you unnecessary calories and weight.
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