Posts Tagged ‘nuts’

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 »

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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Posted in Uncategorized | 7 Comments »