Getting Started

Thursday, December 31, 2009

For any of you who need a place to start, I'm sharing some weight loss tips that I learned in 2009 following the Weight Watchers plan. Even if you don't know how to "count points," these guidelines will get you started on a healthier lifestyle:

• Eat at least 5 servings of fruits and vegetables each day. Generally a serving of vegetables is 1/2 cup. Vegetables should be cooked using low fat methods (raw, grilled, baked, broiled, steamed, sauted in a skillet coated with Pam, etc.) Choose starchy vegetables less often. Fruits have a higher calorie content, so I recommend 2 fruits and 3 or more vegetables.
• Eat about 5 servings of "breads" each day. Choose whole grains when possible. This category also includes cereal, potatoes, corn, rice, and pasta. Generally a serving of bread is one slice, and a serving of cereal is 3/4 cup, and a serving of starchy food is 1/2 cup.
• Eat 2 servings of low fat (1%) or fat-free milk products each day. This includes milk, yogurt, cheeses, etc. I use 2% cheese in moderation.
• Make sure you get 2 teaspoons of healthy oils each day. This includes olive oil, canola oil, sunflower, saflower, and flaxseed oils. I use a little olive oil when broiling or sauteing veggies.
• Eat 2-3 servings of protein each day. This includes lean meats, skinless poultry, fish, beans, soy products, lentils, eggs. Generally, a serving of meat should be the size of the palm of your hand or a deck of cards. Don't eat more than 3 egg yolks a week for a heart healthy diet. Egg whites and egg substitutes are better for your heart. Prepare your meats in a low-fat manner. Crank up that grill as often as possible!
• Limit added sugar and alcohol
• Reduce your sodium intake. Water retention not only packs on the pounds, but leads to hypertension and other vascular diseases.
• DRINK AT LEAST 6 (8-OZ.) GLASSES OF LIQUID A DAY. Limit caffeinated drinks. The best choice is water.
• Take a multi-vitamin/mineral supplement each day.
• Be more active. The general recommendation is 20 to 30 minutes of brisk exercise at least 3 times a week. You can break that up into 10-minute increments if you have to. Just get active!

It is very important that you weigh only once a week. If you weight daily, you'll likely get discouraged.

It is super important that you DON'T SKIP MEALS!!! Eat breakfast, snack, lunch, snack, and dinner. If I have any points left at the end of the day I eat Skinny Cow ice cream products for my after supper fix. Eating healthy foods frequently throughout the day boosts your metabolism and keeps your energy level high while burning fat!!!! Carry healthy snacks and bottled water with you every time you leave the house. It will help you avoid the temptation to eat fast food and it will keep you from getting a ravenous appetitie by meal time.

Another tip is to eat SLOWLY. That way you can tell when your stomach signals you that it is full.

GOOD LUCK AND GET FIT!