I agree with previous post -- calories from drinks are usually wasted calories in the form of sugar (soda, sports drinks, sweet tea, etc.) Cutting back on that can help a lot. I also agree that diet drinks are not a great choice. They may be calorie and sugar free, but I believe they have other detrimental effects - and some studies show that consuming fake sugar still will trigger a sugar-craving. (If giving it all up 100% seems too overwhelming right now, though, see if you can cut down to 75% or 50% for now though!) And track your water intake :)
There are recipes around for making flavored water using fruit (ie: put some fruit in the bottom of a jar, mash it up a bit, and then pout in water and let it soak for a few hours to get all the fruit flavors) and maybe making that with carbonated water could be a replacement as well.
The more "natural" foods are (less processed) the more nutrients they will retain. So going for whole grains (oatmeal; brown rice or wild rice; quinoa; whole wheat if you do breads and pasta; etc), fruits, veggies, fresh/frozen meat (as opposed to canned products), nuts, and seeds will help fuel your body with lots of the food stuff! This helps with everything from building muscle and burning fat, to preventing disease and protecting brain function.
Eating out - baked, broiled, grilled, steamed are usually good words to look for. Things that are breaded, fried, or creamed/creamy usually will be high fat. Sauce on the side is great, because then you get to control the amounts! A good starting point is to just be AWARE of how much you're eating, track it to see the calories, and then find out if you need to adjust from there or cut back more.
I definitely recommend logging calories, at least at first. Because even healthy foods, in too great an amount, will lead to overflow of calories/fuel that your body doesn't need, and so will store as fat.
Spark has a nutrition tracker to help you see your caloric intake, and also an exercise tracker to see how many calories you burn. Finding a balance here is a great first step!
And keep asking questions!! If none of this made sense, or didn't quite answer your questions, keep posting or messaging :)
Juice is almost always immediately turned to sugar, look at the sugar in the gatorade and powerade juice-type drinks...maybe omit these from your food plan or have them once in awhile. Diet soda may not be helpful either. Drink water as even mild dehydration can halt weight loss.
Aspartame is most likely in that soda and contains these chemicals...Aspartic Acid, Phenylalanine and Methanol....Methanol is a wood alcohol and methanol is toxic these are chemical poisons...do a web search on each if you don't believe me. Here is one. www.mayoclinic.com/health/phenylalanine/AN 01552
Start using the Spark people nutrition tracker. If you dress your salad with oil and vinegar, you may get another fat-fighting benefit as some studies suggest vinegar may help the body break down fat
Protein can keep you full longer and burn more calories during digestion....Flank steak, eye of round, and top sirloin are extra-lean, pork tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks... protein without too much fat, Also Filet Mignon is a good choice when eating out. Enjoy your shrimp and salmon.... tuna is considered a fat burning powerhouse for ongoing fat loss.
Maybe at home try Gorton's Grilled Talapia - 80 calories a filet with 15 grams of protein and only 140 grams of sodium. 2 filets per package. Chose 2, include a side of Broccoli, broiled, steamed asparagus or any other low carb vegetables.
Walnuts, Almonds, Pistachios, Brazil nuts and Macadamia nuts are good sources of healthy oils. 1 Brazil nut per day can assist with magnesium intake and heart health.
Just a few tips that may help you get started.....
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12/31/13 10:34 P
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