If you've ever tried to lose weight by crash dieting or just not eating, you know that it's a dead end. Your body requires food to run at peak levels; choosing the right foods can help you slim down and improve your overall health. However, you don't have to be a nutritionist to make good nutrition decisions that can lead to weight loss. Following simple guidelines for sensible eating will go a long way toward helping you reach your fitness goals.
Set Goals and Boundaries
Determine the amount of weight you want to lose and the number of calories you have to burn every day to reach your goal. Replace unhealthy fare, such as fried foods and candy, with healthier foods that are also filling, for example, water-dense vegetables or soup. Remind yourself of your goals whenever you feel tempted to splurge. Weight loss does not have to be about deprivation, however. You can eat the foods you enjoy as long as you stick to a policy of moderation. For example, if you love fried chicken, have one small piece for lunch one day a week. Or, indulge in a couple of cookies on Saturday night. Teach yourself to enjoy a few small bites of a decadent dessert, not the whole thing. Practice self-control at all times.
Follow the Pyramid
The colorful food pyramid you learned about as a kid is still valid today. Your body needs protein, fruits, vegetables, dairy and grains to function at its healthiest. Check the recommended daily requirements for each food group and plan your meals accordingly. Don't feel restricted to apples, ground beef and bread, however. As long as you keep calorie count and fat content low, you can get as creative as you like with the pyramid's recommendations. Use the pyramid as a guide for all your food choices to lose weight and improve your overall well-being.
Avoid Common Pitfalls
Practice portion control every time you eat. Use a small salad plate or saucer at dinnertime to automatically eat less and give your brain more time to register fullness. Eat slowly. Take a bite, chew it thoroughly, swallow and take a sip of water. Eating too quickly can lead to bloating, constipation and overeating. Listen to your body and stop when you're full. Don't continue eating because it tastes good or because everyone else is still eating. Skip alcohol, soda and juices to avoid extra calories and opt for ice water or tea. Don't eat when you're angry, sad or frustrated as a way to reduce stress.
Be in Control
Pay attention to your body and feed it before you become ravenous and make an unhealthy food choice. Never let yourself have "no choice" but to eat fast food -- keep healthy snacks in your bag at all times. To keep calories and fat down, cook all your own meals. Restaurants can sneak in calories in unexpected places. If you do go out, avoid restaurants with "free" food, such as Italian restaurants (pre-dinner breadsticks) or Mexican (tortilla chips). Don't follow the crowd at dinner if everyone else is having a piece of pie.
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