Weight Loss targets can be daunting, but with a few tips and tricks to help you keep on track without punishing yourself you will be amazed how quickly you will reach your goals. Choosing the right foods, combinations and amounts can help you lose that extra weight and stay healthy.
If you cannot eliminate, then reduce: *Trans fats: found in processed and packaged foods, crackers, cakes, pastries and cookies, fried foods, and many margarines. *Saturated fats: mainly from animal sources, including full fat dairy and red meat.
Choose polyunsaturated fats: Omega 3 and Omega 6 fatty acids that are found in fish such as salmon, sardines, herring, mackerel and some cold-water fish oil supplements. Other polyunsaturated fats include sunflower, flaxseed oil and walnuts and chia seeds.
Choose monounsaturated fats: from the plant oils like peanut oil and olive oil as well as avocado oil and nuts like almonds, pecans and hazelnuts and their oils. The added benefit of polyunsaturated and monounsaturated fats are that they are known to improve mood, reduce cardiovascular disease and help prevent dementia. Healthy fats not only nourish your cells, brain and heart organs, but also your skin, hair and nails.
Calcium can be sourced from leafy green vegetables, green beans, asparagus and brussel sprouts. Many beans such as black beans, kidney, white and baked beans, along with Black eyed peas are also a rich source of calcium. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years of age.
Vitamin D is needed to help calcium strengthen your bones. So make sure you get a little sunshine on your body.
To reduce your salt intake, choose fresh or frozen vegetables instead of canned. Reduce your salty snacks such as potato chips, salted nuts and pretzels. Choose no salt or reduced salt products. Avoid packaged and processed foods that may contain high sodium content. Salt is added to foods to enhance the flavour. These amounts can add up and eating too much salt can cause high blood pressure and other health problems. Your entire daily intake of salt should be around the equivalent of 1 teaspoon.
Reducing your sugar intake is the biggest challenge we have in a weight loss or fat loss diet. Large amounts of sugar may be hidden in foods such as bread, margarine, fast foods, canned vegetables and soup, pasta and other sauces and condiments. Read your food labels so you are aware of added sugar in the form of Dextrose, Fructose, Glucose, maltose or Sucrose. Corn syrup is increasingly added to sodas and foods in place of sugar and this is where the hidden calories are!
Protein is important for the entire body's well-being. Protein is the body's basic building blocks for energy and growth, and it is essential for maintaining our organs. Our immunity is impaired, cellular replacement slowed, and muscle mass reduced if our diet lacks protein. Many people are led to believe that meat is the major source of protein. However, beans, nuts, legumes, and soy products are a healthy protein choice. People in developed countries consume far too much animal protein. Try to eat equal amounts of protein, vegetables and grains. When you choose to add meat such as beef, chicken or turkey to your meal, choose antibiotic and hormone free. Organic produce is the best way to ensure this.
