Eating Right: the first step

When trying to lose weight eating right is the most important part. You can workout until you die and you will not lose a pound if you don’t eat right. If you need to start out with baby steps start with a health diet first. Here are some tips to get started.  I'll talk more about all of these things as we go.

Drink water: About a gallon a day. Fill up a gallon container and try to make sure it is gone by bed time. This means more runs to the restroom BUT water is so important when it comes to flushing out the unwanted waist your body will needs to get rid of to lose weight and be healthy.

No processed foods: Processed foods really make your kidneys and liver spend more time filtering the chemicals and such out of your food.  Eating whole foods relieves that strain and lets the kidneys and liver do their job better, that in turn helps you feel better.  Not to mention that with whole foods you get more nutrients in less calories and less calories in a serving size.
Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed.  Whole foods does not necessarily mean organic.  Just to make this clear.  Whole foods can be fresh fruits and veggies, lean meats, beans, nuts..... We will talk more about this soon!

Fruits and vegetables are your "go to" thing to eat. You can eat more or less as much as you want. Try to eat the darker greens and use a variety of other colors through out the day. Raw fruits and veggies are the best way to go but steamed is a good way to mix it up.

Fresh poultry and fish should be your fist choice when it comes to eating meat. Try to limit red meat to only twice a week and cut things like sausage, bacon and the fatty meats out all together.

If you are going to eat grains make them whole grains.  If you make them yourself that is even better.

 

Count calories: WRITE IT DOWN!!!! Keep track of everything that goes in your mouth, at least at first. You MUST HAVE at least 1200 calories a day to keep your body healthy and happy. Let me say that again.  YOUR BODY NEEDS AT LEAST 1200 CALORIES A DAY.  Eating less sends you into starvation mode and we don't want that, but more on that later.  Make good choices on what you choose to eat. Remember everyone is different weights, heights, age, male/female and have different goals. If you input your information here http://www.myfitnesspal.com/ you will know exactly how many calories you need to eat to reach your goal. I like to give a range so you can have a little give and take.  And let me say if you eat the right foods you can eat a lot!!!!  That is the real goal.  EATING THE RIGHT AMOUNT OF THE RIGHT FOODS=NOT BEING HUNGRY= NOT OVER EATING= STAYING IN THE COLORIE RANG= A HELATHY HAPPY YOU.:)


Limit sugar: For now we are going to try to cut out most of the sugar, aka junk food, we eat. Your body will thank you and it helps you cut those calories.



Fat: Fats are important in a healthy diet. We just want to make sure we are getting the right kind of fat. Try to keep your fat intake under 40g a day. Keep away from solid fats like lard or shorting and sugary foods like candy bars.


Remember there are no excuses. If you want to lose the weight you can!

This web page has alot of good info and some healthy recipes to try. Take some time and check it out!
http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/5-Goals-to-Losing-Weight_UCM_307260_Article.jsp

Recipes!
http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/Welcome-to-the-No-Fad-Diet_UCM_305835_SubHomePage.jsp