For most people getting started with their weight loss plan
takes a bit of planning and prioritizing your lifestyle.
The following tips were provided to Diet Nation courtesy of eDiets. They were written
by Susan Burke who is a registered dietitian and Chief Nutritionist at eDiets.
Keep
your weight loss resolutions this year by following these 10 easy tips:
10 Small Changes... Major Weight Loss
By Susan L. Burke, MS, RD/LD,CDE
eDiets Chief Nutritionist
To change your weight permanently, you need to change your life. Your
weight can "creep up" on you, without your realizing it, a little at a
time. Then suddenly it’s bathing suit season, and last year's suit is
too tight, your shorts won’t button, and you can’t wear that
midriff-baring top you spent an entire paycheck to buy.
Here’s a checklist of small changes that pay off in big rewards: a smoother silhouette and a smaller dress size.
1. Set your Goal for Health.
Your
weight is just a number on the scale; there is no "ideal" weight for
anyone, so set your goal to feel good about your body.
2. Prepare to Succeed Have
healthy snacks available for snack attacks. Crunchy vegetables are
great. If you don’t have time to cut up vegetables, buy baby carrots
for a quick crunch. Quickly microwave frozen veggies and sprinkle with
Butter Buds or herbal seasoning for a tasty snack.
3. Give in to Sweet Cravings But
without doing damage to your waistline. A sugar-free hot chocolate goes
great with a sliced granny smith apple. The combination of tart and
sweet is infinitely satisfying.
4. Other Good Sweet Snack Options Examples
include graham crackers and nonfat whipped topping. Spread a graham
cracker (about 70 calories) with a tablespoon of chocolate syrup (50
calories) and top with nondairy whipped topping (about 8 calories per
tablespoon) for a quick, low-calorie, low-fat snack. For a cool summer
treat, freeze on a baking sheet.
5. Choose Color Choose
deeply colored vegetables and fruits -- choose a sweet potato instead
of a white potato, and your bonus will be a healthy dose of beta
carotene, an antioxidant that protects your immunity.
6. Make a Shake Shakes
are convenient and nutritious: in a blender, mix a cup of blueberries
or strawberries, a cup of nonfat milk and a half-cup of nonfat yogurt.
Sweeten with sugar (about 16 calories per teaspoon) or artificial
sweetener, if desired.
7. Think High Fiber, Low Fat Fiber
protects you against heart disease, and some cancers. When you’re
shopping for bread, cereals or other baked products, read the label.
Choose items that have three grams of fat per serving or less. The
first ingredient should be whole wheat.
8. Use Smaller Plates Use
a plate for your entrée and vegetable, another for your salad. You’ll
get used to smaller portion sizes, and you’ll learn what portion size
is right for you.
9. Make your Own Healthy Frozen Meals Double
your healthy recipes, and refrigerate or freeze in single serving
containers. Bring your lunch to work and always add a baggie of cut up
vegetables and a piece of fruit.
10. Save Money and Bring Lunch Buying
lunch every day is a budget buster, and it’s more difficult to control
your calories. Save money by bringing your healthy lunch and snacks to
work or school, and put the money toward a reward that enhances your
health, such as a new bike or a gym membership.
Looking for more great advice and tips? Join eDiets and let them get you started on your health, body and fitness goals!
eDiets Chief
Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and
a Certified Diabetes Educator who specializes in both general and
diabetes-related weight management.