Posts Tagged ‘breakfast’

A list of groceries to help lose weight

Thursday, January 7th, 2010

Trying to lose weight is hard and making your grocery list could be easy.  If you are like most people your grocery list consist of mostly processed foods.  Things like pop tarts, quick grits, sweet cereal, pies, frozen pizza, hot pockets, can goods and frozen pancakes are on your grocery list.  The average person has 90% processed foods on their grocery list.  When your walking around the grocery store look at peoples carts, there is a lot of processed foods (food in the can, box or package prepackaged) in their carts.

How do you make a grocery list to lose weight?  Well first off if you’re serious about losing weight you’re gonna have to get serious about cooking and eating good foods so your body can get nutritious foods and you can feel satisfied and this will lead to weight loss.  The way to cooking good food, that is good for you is creating a grocery list.  Staples on your grocery list (things to all ways have on hand at home)  should be -

1. lettuce (salad is good for you, it also helps fill you)

2. vegetables, such as broccoli, cucumber, carrots, onions, bell peppers…

3. fruits, such as apples, kiwi, lemons, bananas, blueberries…

4. whole wheat bread

5. chicken, breast or what you like.

6. extra virgin olive oil

7. meats, but go lean

8. nuts and seeds

This is not the only food to pick but this is a guide.  But when writing your grocery list go as fresh as you can.  Fresh frozen fruit and vegetables are okay.  But if at all possible boxed, canned or packaged, stay away from these.  Even stay away from crackers, chips, you know the processed stuff.

Say you want to fix a chicken breast sandwich for supper.  Well, you’ll need bread, lettuce, pickles, tomatoes, low fat cheese if want, extra virgin olive oil to cook the chicken in… Should you put mayo and mustard, that’s up to you but regular mayo has a lot of calories so very little.  Mustard is not so bad with calories so you decide.

So when you decide what you want for breakfast, lunch or supper.  Decide what you have at home and what you don’t and what you don’t have put on your grocery list.  Always try to put fresh vegetables and fruits on your grocery list these foods are highly nutritious and satisfying when trying to lose weight.  The more satisfied you feel and the more filling you feel on nutritious foods the greater your chance of sticking with the new way of eating and actually losing weight.  Remember  your cooking your own food and you’re plating your own food, serve smart.

I hope this helps you to plan a grocery list with nutritious foods that you will enjoy.

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Posted in Grocery List | 3 Comments »

Change eating habits to lose weight

Wednesday, January 6th, 2010

To lose weight change your eating habits.  Changing your eating habits may sound hard to do.  You need to recognize your eating habits.

Do you eat when your hungry only or do you eat when your depressed or worried even when you’re not hungry?  If the above is your case recognizing it is the first step and working on it is the next.

Eating habits happen slowly, not over night so changing them will take time.  When you decide to make your change start one day at a time.  On the first day you may look at what you’re eating for breakfast.  If you’re eating 3-4 eggs, a biscuit, bacon and grits I would suggest you cut that in half.  Cutting your big portions in half will help to shrink the stomach.  Cutting big portions will be a positive change it will allow you to be able to eat more often during the day.  Eating more often, small portions, will keep you feeling more satisfied with less food.  If you want to change what you eat for breakfast, if you’re eating eggs, bacon, grits and a biscuit, eat fruit instead.  Fruit for breakfast is an energy booster and a healthy alternative to “traditional” breakfast.  Light breakfasts also include yogurt, a bagel, toast with peanut butter anything lighter and less filling.

Now as far as changing an aspect of eating 3 big meals a day you could change that up and eat 5 small meals.  You would be surprised at how satisfying it is.  Eat a light breakfast, then at 10:00 eat a snack, remember eat light.  Then eat a light lunch and then at 2:00 eat another snack, this helps the afternoon hunger pains and the eating too much for supper.  Then eat supper, try to eat it before 6:00 if at all possible.

Another way to change eating habits is to change the way we buy groceries.  By habit you may purchase foods that are quick to fix.  Frozen pizza, hot pockets, chips… You could try to concentrate on fresher ingredients, ones you have to fix and put together yourself.  If you don’t have a lot of time then plan your menu accordingly.  But the fresher the better when it comes to food.  Processed food is high in sodium and low in nutrition, it leaves you hungry.  Eat salad with meals, remember salad dressing can be high in calories so change to vinegar and oil or low fat dressings.

Once you try to change your eating habits its not so hard to do and the benefits are for you.

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Posted in Changing Eating Habits | 4 Comments »

How To Lose Weight

Tuesday, January 5th, 2010

You want to know how to lose weight.  Losing weight is a matter of simply burning more calories than you eat.   Eating less food if you don’t exercise enough is another way to cut calories.  Yes, you need to exercise to burn some calories.

Make some changes in your diet like eating 5 small meals a day, by cutting your portions down in half your able to get your stomach to slim down and consume less food.  5 small meals a day could be, a small breakfast and then a small 10:oo snack, a small lunch and then a 2:00 snack and then an early supper if at all possible so you can burn more food before going to bed for the night.

You can lose weight if you eat smarter.  Drink water instead of sugary drinks.  It’s a good idea to eat fruits instead of sugary foods and snacks.  Eat nuts or seeds some times instead of chips.  Contrary to what people think,  a small hand full of nuts or seeds is not that fattening.  What’s fattening is when we sit down with the whole bag.  These are some ideas to cut out extra calories.

How to make the weight come off

Calculate your BMR (Basal Metabolic Rate).  Your BMR is what your body needs to function normally.  The least amount of calories you need to eat each day.  This is not 100% , adjust as you go.

A Calorie Counter will calculate your activity level.  These are calories you burn during the day while sitting, standing or what you do daily.

Calorie Calculator, calculate the calories you eat and drink daily.  You can use a journal to do this.
BMR + Activity Calories – Food Calories

Eat less than you burn so you’ll lose weight.  Do not lose weight too fast, that can be dangerous.  You can lose weight at a steady pace and be happy. You can lose weight by eating healthy foods.  By Healthy foods I mean foods with nutritional value.  These foods would be fresh fruit and vegetables or frozen if need.  Healthy foods are foods that satisfy our bodies and nourish us.  Do the best you can to stay away from processed foods.  Processed foods are foods in the box or can.  Most processed foods are not nearly as healthy for us as fresh or frozen foods.  Processed foods with added MSG (a flavor enhancer) will tend to make you eat more because the flavor enhancer stimulates the brain to make you think they taste better, therefore we eat more.  Eat a variety of food this will satisfy you more and will let you stick to eating healthier.  These are some tips on eating healthier as a way to lose weight.

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