Food Guidelines for Weight Loss
WOW for someone who loves to eat that was music to my ears. The other night I was talking to my niece’s husband, Richard Swenson, and that is what he said. Richard will graduate as a medical doctor in April. It was not so long ago that when I would miss a meal I remember saying, “good, that will help me lose a little weight.”
On my journey to lose over a hundred pounds and keep it off, I have learned how important it is to eat three meals a day. I also eat three snacks daily. I love the regimen as I love to eat and all I have to do is wait about every 2 ½ hour hours and I get to eat again. What I have learned while losing the weight is how important it is to eat the right foods at regular times.
Here are some food guidelines I have adopted to help me lose the weight.
- Caloric Intake and Meal Timing
I eat 1,600 to 1,800 calories a day, broken down into three meals and three snacks. Check with your health specialist first for your optimal calorie intake for weight loss. For a regular fuel injection, eat a meal or a snack every two to three hours.
2. Eight Servings of Fruits and Vegetables
A serving of fruits or vegetables varies from a half cup to one cup.
3. Carbohydrate Choices
Limit bread to two servings per day, and choose complex carbohydrates from whole grains, as opposed to refined foods such as sugar and white flour.
4. Healthy Fats and Oils
Consume two tablespoons of healthy oils each day such as olive oil or oils found in nuts or vegetables each day. Most oils I use come from meats, fish, salad dressings, and nuts.
5. Portion Control
Pre measure food items into proper portions so you’ll be less tempted to overeat. By weighing and packaging foods ahead of time, you can better control your serving size. When I fail to do this step, I usually get tripped up and end up eating too much.
Additional Key Tips for Weight Loss Success
- Exercise Regularly
- Incorporate physical activity that you enjoy (walking, biking, etc.).
- Exercise boosts metabolism and overall health.
- Manage Stress
- Stress management can prevent emotional eating and contribute to better overall well-being.
- Prioritize Sleep
- A full night’s rest is essential for metabolism regulation and recovery.
- Stay Hydrated
- Drink at least 8 glasses of water a day to stay hydrated and support weight loss.
- Meal Planning and Prep
- Plan and prep meals in advance to make healthy eating easier and more convenient.
- Accountability and Enjoyment
- Hold yourself accountable to your goals.
- Enjoy the process of becoming healthier and more energized.
For me deciding to take of the extra pounds and then getting onto a program that would support my weight loss was the main key to support my weight loss. Was it worth the effort?
It gave me a new life of freedom to move and freedom from the aches and pains that filled my life. It was worth every step to change my life.
