Losing Weight – Food Tips

Here’s a few random food tips for those of you interested in losing weight (you’ve probably heard these before) –

Water– Drink plenty of water throughout the day.  Sometimes when you think you’re hungry you’re actually just dehydrated.  Drinking water can help you feel fuller, can prevent you from drinking less healthy drinks like sodas, and of course drinking water has general health benefits in flushing toxins and waste out of your system as well as keeping you well-hydrated.

Least Bad Choice – If you have to choose from several unhealthy options – such as at a ball game concession stand, etc., opt for the choice that has the most protein – like a hot dog, instead of pizza or ice cream.

No Carbs? –  Trainer Bob on The Biggest Loser had a great little rant that perfectly echo’d my feelings on the "No Carb" diet craze.  Contestant Jay had been using this routine where he wouldn’t eat any carbs for a day or three before the weigh-in but that technique had stopped working for him.  Trainer Bob said that "No Carb" only works for SEDENTARY people.  That athletes and people who are working out vigorously and regularly need FUEL so they can have the great workouts they need to build their bodies the right way.  And I agree completely.  Some friends who do the "No Carb" thing always look askance at me eating pasta and rice and bread but I have to point out that I workout often TWICE a day and I need the fuel.  And the results are undeniable.

Read Those Labels – You might be stunned to find out what is (and isn’t) in the food you’re eating.  Compare the labels at the store – look at calories and calories from fat, look at the other nutrients (especially Iron if you’re an athlete).  Pay attention to serving size – the box may say that each serving has 100 calories and 10 calories from fat but if what YOU think is a serving is actually THREE servings by their measurement then you’re going to get three times as many calories as you think you are.

Fat Loss Fact:  To lose one pound of fat you need to burn 3,500 calories more than you consume.  If your weight is currently steady and you maintain your current activity level but cut 500 calories per day you will lose about a pound per week.  Or you could cut 250 calories and burn an extra 250 calories.  For most people that means cutting out 20 ounces of Pepsi or Coke per day and walking an extra 30 minutes per day at an easy pace. 

How much is 500 calories?  A Big Mac from McDonald’s is about 600 calories (300 of them from fat). A large order of fries from McDonald’s is almost 600 calories.  If you have to eat the Big Mac, skip the fries (or vice versa) and you’ve just cut more than 500 calories out of your day.  Better yet have a 6" Turkey sandwich from Subway and you’ll get a bit under 300 calories and a LOT less fat.


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