Top Ten Ways To Jump Start Your Weight Loss Program

1. Eat protein at​ every meal,​ including breakfast.

2. Eliminate wheat- and flour-based products for the​ time being. And yes,​ that definitely includes bread and pasta.

3. Eat unprocessed foods. Ninety percent of​ what you eat should be a​ combination of​ (in this order of​ importance) raw vegetables,​ steamed vegetables,​ whole grains,​ lean protein,​ and maybe a​ few fruits if​ necessary.

4. Reduce starch to​ one portion a​ day,​ and don't eat that portion during your evening meal. Best choices are beans,​ sweet potatoes,​ and oatmeal.

5. Don't overdo fruit: one a​ day maximum,​ and only the​ low-sugar,​ high-fiber variety. Apples,​ pears,​ plums and berries all are good choices. For now,​ fruit should be eaten alone or​ with something light,​ like low fat nuts. Lose the​ fruit juice completely.

6. Reduce or​ eliminate dairy for the​ time being,​ especially cow's milk. Exceptions: reasonable amounts of​ low sugar,​ fat free yogurt.

7. Lose the​ booze. Despite what the​ "studies" say,​ you lose no health benefits by giving up alcohol (including wine). There is​ nothing essential in​ alcohol that you can't get in​ fruits and vegetables without all the​ bad side effects that go along with it.

8. Stop using vegetable oils such as​ sunflower,​ safflower and corn. the​ supermarket kind is​ highly refined,​ and it​ oxidizes easily when heated,​ contributing to​ arterial plaque. Use olive oil instead,​ and apply it​ to​ food after the​ food is​ cooked when possible.

9. Watch which types of​ fat you're eating. the​ amount of​ fat you eat is​ probably less important than the​ kind of​ fat you eat. the​ worst are fried foods,​ margarine and foods that contain hydrogenized or​ partially hydrogenized oils. the​ best is​ omega-3,​ found in​ fish and flaxseed oil.

10. Obsessively drink water: at​ least 8 ounces for every 20 pounds of​ bodyweight you're now carrying around,​ each day. Every day. No excuses.

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