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If you have repeatedly been successful losing weight yet gained it all back, you need a different approach. The best plan is to make small changes that will yield a pound or two of weight loss every 5 to 7 days. At this rate you can conceivably lose 10 pounds per month. Before you know it, six months have passed and you find yourself 30 to 50 pounds lighter. I say that is a fine accomplishment.
One Step at a Time
Take the first step in your dieting plan which is to record everything you eat. This record should include approximate portions and the nutritional content which can be found on the Department of Agriculture website. After the first week, review your intake and determine where improvements can be made.
The foods you eat are the result of habits you have established over time which will not be changed overnight. Constantly review your journal and commit to replacing foods with high fat and sugar content with those high in fiber and protein. If you experience setbacks, just focus and try again and again until you make the necessary change, one step at a time. The key is to make one or two changes that you can do then move on after you have formed the new habit.
Small Changes Bring Big Results
To lose weight, you need to burn more calories than you eat. If you are not ready or able to exercise, start by changing the foods you eat. Try one or more of the following suggestions to kick start your change:
Low-calorie Soups and Salads
A category of foods that provide an endless variety of choices is soups and salads. They all contain high amounts of water and will help you feel full faster and longer. Soups are so diverse that you should easily find several that you like. The best soups are the ones you make yourself since homemade soups are less likely to contain artificial ingredients.
Start with homemade beef or chicken stock or broth and add potatoes, onions, green peppers, carrots or other vegetables you like. If you prefer, make soups that start with tomatoes then add the above ingredients or whatever vegetables you prefer.
Another alternative is to have a bowl of salad with your favorite raw vegetables and fiber filled beans along with a vinegar dressing. This dish also includes unlimited variations so there is no reason to get tired of salads.
Cut the Calories
Rather than a sandwich with mayonnaise, substitute mustard which contains very few calories. Use multi-grain bread and lean cuts of meat like turkey, chicken or beef.
Substitute a banana or apple for deserts and drink water or unsweetened green tea.
Trim the Fat
Trim fat from beef and remove the skin from chicken or turkey. Replace the melted butter, gravy, sauces, and cheese with herbs and spices to enhance the flavor of meats and serve with steamed vegetables.
These suggestions eliminate huge setbacks that cause you to give up and gain back any weight that you have lost. The important message here is to make small changes in your diet that you can adjust to for permanent weight loss.
My name is Carolyn Williams
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