Eating Right-Not Less-Will Help You Lose Weight (featured in the Blackbelt Gazette)


(Gluten Free Vegan Spinach Tomato Pizza)

Deciding on the right diet, lifestyle, and exercise relies heavily on the dynamics of weight loss. A clearer understanding will help motivate and contribute to your weight loss goals. One pound of fat equals 3,500 calories. So, keep in mind that you must eat a diet lower than 3,500 calories per day and exercise to burn off what is not eliminated with diet.

First, find your basal metabolic rate. BMR calculates how many calories are needed to maintain your weight and continue proper bodily functions such as breathing and digestion. To find your BMR, take your current weight and multiply by ten. For instance, 150 lbs x 10 = 1,550 calories. The goal is not to eat more calories than your BMR, but no fewer than 1,000. It is not necessary to eat 1,000 calories a day to achieve weight loss..

To lose weight, you must eat. Skipping meals causes the metabolism to slow down and store calories, which become fat, as a reserve for energy. Eat to give your body fuel which boost metabolize and breaks down fats and carbohydrates. Eat when hungry and until satisfied. Eat 5 small, healthy meals a day and choose little to no processed snacks.

Carbohydrates are not your enemy- they are energy. Consuming excessive amounts of carbohydrates causes weight gain. Select high quality carbohydrates that are beneficial to weight loss such as: vegetables, fruit, beans, peas, lentils, brown rice, wild rice, oatmeal, whole grain breads, cereals, and crackers. Select fiber rich foods which help control hunger by helping you feel full longer and stabilize blood sugar. These are found in legumes, grains, fruits, and vegetables, nuts, and seeds,

Protein also provides energy, boosts the metabolism, and helps you feel full longer. Proteins also keep blood sugars at a steady level. Lean protein is found in skinless chicken, turkey, seafood, lean meats, low-fat/fat free dairy products, and legumes (lentils, split peas, tofu).

Sample Menus:

Breakfast: scrambled egg/tofu with turkey bacon/sausage and fruit; Oatmeal with maple/agave syrup and berries or nuts; Fruit or smoothies; avocado and tomato on toast with Dijon mustard.

Snacks: yogurt, fruits, berries, homemade granola or trail mix, whole grain crackers.

Lunch and Dinner: baked chicken with steam or stir fry broccoli, with mashed cauliflower instead of potato; turkey/chicken sandwiches/wraps, or in salads; homemade turkey/lean meat taco.

Tips: bake/broil instead of frying; oil/margarine instead of butter; Choose healthy and smart foods options.

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