When first starting out on the road to good health, trying to figure out your nutrition, it is helpful to create a nutrition journal. Keeping track of your calorie intake is a great way to get a better idea about what you are eating. I have always gone back to calorie tracking whenever I needed to make adjustments, for me this has been very successful.
- Myfitnesspal.com is one of the most popular, it is losing users due to a cost upgrade.
- Fitday.com has in-depth reporting, is quick, easy to use with only a few windows to learn.
- Sparkpeople has workout plans and videos plus has excellent learning tools & support groups that are very active.
6. Carbohydrate sources are important as well. This topic has a lot of twists and turns, it can be confusing, I will touch on a few of many aspect on this topic.
- I mentioned in tip one to eliminate processed sugar and alcohol carbs., I can’t stress the importance of this enough.
- Vegetable carbs (excluding white potatoes/corn) are free carbs in a sense that you can have as much as you want as they are low in calorie high in fiber. (raw or cooked but without dressing, sauces or dips) Fresh vegetables tend to have a low-calorie content with a lot of fiber. If you must have dressing, try oil & vinegar, pinch of salt, pepper & herbs, this is better than you remember, will be fresh too. (Use oil/vinegar dressing in moderation)
- Fruit is also a carbohydrate, eating the whole fruit is very important; processed fruit in the form of juice removes the health benefits only to leave the fruit sugar. The recommended amount per person is 1-1/2 to 2 cups of fruit a day. One half cup of dried fruit equals one cup of fresh. The USDA includes juice in their pyramid but for weight loss I would not recommend it due to the high sugar content.
- Breads, crackers and flour products will also hamper weight loss and digestion so they should be limited. Look at the labels and purchase breads with whole grains and few preservatives. Remember, bread is made up of flour, water, sugar, fat, little salt, and yeast; if you can’t pronounce it or understand it you shouldn’t eat it. Once you find a good wholesome bread you will wonder why you bothered to eat that gut binding processed stuff before.
7. Fried foods, I always advise to avoid them all together. The added oil, salt and sugar will not help you to reach your goal at all and certainly will not benefit your health..
These are a few good ways to adjust your intake to get the scale moving in the right direction. I hope I haven’t overwhelmed you with information but also wanted to be as helpful as possible. I certainly could go on with more detail, if you want to know more or have more questions feel free to ask. Try not to think of it as a diet but instead a lifestyle and way to feed your body to get healthy into your future.
I’ve focused on nutrition with this post, exercise is important and if you are looking to get healthy and lose weight you should work towards at least 30 minutes of activity each day.
If you feel you’ve tried all of the above and still can’t get control over your eating, consider health coaching, I’m just a phone call away.