How to diet properly.....

Choosing Healthy Foods

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Learn about calories. Most dieters report that they count calories, but an overwhelming majority also say that they don't really know how many calories they need. We are trained to think that fewer calories means more weight loss, but really, you need to be mindful of where you calories are coming from, not just how many you consume.

1. Men report eating an average of 2,600 calories per day, with women consuming about 1,800. You may need less than that if you are trying to lose weight, but you should always eat at least 1,200 calories a day. Any fewer and your body thinks it is in starvation mode. That means it will hold on tightly to fat stores.
2. Ask a nutritionist or personal trainer to help you figure out how many calories you should eat per day for healthy weight loss. Take into account how active you are.
3. Make your calories work for you. Fill up on foods that have a lot of fiber (whole grains) and protein (lean meats). These will help you fill full longer and give you more energy.
4. Avoid "empty" calories that don't give your body much fuel. Alcohol and items like potato chips are good examples of calories that aren't serving much of a nutritional purpose.

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Read labels. Paying attention to the nutrition labels on food packages can help you make sure that you are making healthy choices. One of the most important parts of the label is the serving size information. This tells you how many servings are in each package, and what the nutrition facts are for each serving.

• You should also note the calorie count. As a general guideline, 40 calories per serving is considered a low amount, 100 calories is moderate, and 400 is high.
• Try to limit the following nutrients: trans fats and saturated fats. These are not only linked to obesity, but also to heart disease and high blood pressure.
• Look for foods that have significant amounts of fiber, Vitamin A, and Vitamin C.

 

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Cook. Eating out or buying prepared foods is convenient, fast, and easy. But it also means that you can't control how your food is prepared or what ingredients are used. One of the most effective ways to lose weight is to cook your meals at home. You can choose healthy cooking methods (baking instead of frying) and fresh ingredients.

• Plan your meals in advance. By making a weekly menu, you will be less likely to go off track and call for take-out midweek. You can make things easier on yourself by preparing healthy meals to keep in the freezer and take out as needed.
• Make cooking fun. Treat yourself to a new set of knives or a cute apron. These sorts of things can give you the motivation you need to spend more time in the kitchen.

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Get the right nutrients. Eating a balanced diet means that you are getting enough nutrients from each of the food groups without eating too much from any one group. You want to aim for a combination of fruits and vegetables, healthy proteins, whole grains, and dairy. Avoid diets that are high in fats and added sugars.

• Try to eat 4 servings of fruit and 5 servings of vegetables each day. A great way to add more veggies is to make a big salad that combines several types of greens and even some fruits, like apples.
• Eat 3 servings of dairy per day, but try to make it reduced fat dairy. For example, drink a cup of skim milk for breakfast or have a piece of low-fat string cheese for a snack.
• Choose healthy fats, such as those found in nuts, salmon, and avocados.

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2. Snack. Good news! You actually need to snack while you're dieting. Eating frequently keeps your metabolism going and will help your body burn more calories throughout the day. Healthy snacks can also reduce hunger and keep you from overeating at meals.

• The key is to make sure that you are choosing healthy snacks. Reach for fresh fruits and veggies, nuts, or low-fat dairy. Try some cucumber slices with hummus for a satisfying afternoon snack.
• Keep healthy snacks handy in your desk at work. If you have some roasted almonds nearby, you'll be less likely to head for the cookies someone left in the break room.

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2. Add more flavor to your foods. If foods taste great, you're more likely to eat them. One way to add flavor to any healthy food is to add some salsa. Try topping your baked potato with salsa instead of butter and you'll save on calories and fat. Bonus: you've also added an extra serving of veggies to your meal.

• Adding salsa to your chicken, fish, and even salads, can help liven up your meals and provide a little more zest. Try buying fresh salsa at the grocery store, or even making your own.
• You can add flavor to almost any dish by adding herbs and spices, most of which contain almost zero calories. Try buying fresh herbs such as parsley, rosemary, or thyme. They will make your chicken, pork, or salad taste fresh and original.
• Some ingredients offer an added bonus other than flavor. For example, garlic is known to have anti-inflammatory properties. Season your fish or soups with garlic for a flavorful meal that is also healthy.
• Tumeric is another popular, flavorful staple that should be in your spice rack. Try adding it to healthy salad dressings for an extra pop of flavor.

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2. Avoid fad diets. It can be very tempting to try the latest trend in dieting. The media is often full of stories about celebrities who tried a fad diet and had great success. However, it is important to remember that not only to fad diets often not work, they can also be harmful to your health.

• Most fad diets require you to cut out a major food group, such as carbs. The most important part of a healthy diet is making sure that you are eating a well-rounded meal plan that includes all nutrients. Avoid diets that require you to cut out food groups.
• Some fad diets can make you sick. Many fad diets promote eating a very low amount of calories, which can be dangerous to your health. Instead, eat the recommended number of calories for your body type and make healthy choices.
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