For many of us, getting on the scales after the holidays can be a reality check. I know I gained a pound and a half just from four days of Thanksgiving feasting! Hey, someone had to polish off those delicious leftovers, right? The problem is, Christmas is right around the corner and I fear falling off the healthy-eating bandwagon again and gaining still more weight. The key to getting back on track is not as hard as you think. You can lose up to eight pounds in a month, and more importantly, feel healthier, just by following these simple changes in your diet.
Try to think of your eating day in three sections: breakfast and mid-morning snack; lunch and dinner; and after dinner and bedtime. I'll provide strategies and tips for each of these three sections, beginning with breakfast, arguably the most important meal of your day.
A Healthy Breakfast
Many of us simply don't feel hungry when we first wake up in the morning. However, we've all read that a good breakfast is key to weight loss. When we don't eat a good breakfast, we tend to eat more throughout the day. For working women, with the added temptations of office donuts or vending machines, we are more likely to succumb to a high-sugar, high-calorie morning snack that can derail our plans for weight loss. So, commit to eating a good breakfast every day.
Fiber: Key to Weight Loss
When getting off to a good start with breakfast, it is important to remember that fiber is a powerful part of weight loss. You need at least 25 grams of fiber a day, and many nutritionists recommend 30-35 grams. Breakfast is the perfect time to get started because incorporating fiber into your breakfast will keep you feeling full throughout the day and reduce what you consume later in the day.
One of the easiest ways to add fiber is by choosing a high-fiber breakfast cereal. Make sure you check the nutrition label for the amount of dietary fiber in a serving, then consider adding two tablespoons of flaxseed to your cereal for another four grams of fiber. Flaxseed has a light, nutty flavor, and not only increases the amount of dietary fiber, but also adds healthy Omega 3 oils. Other good choices for a high fiber breakfast include oatmeal, whole wheat toast with low-fat peanut butter, and whole wheat French toast. The added benefit of a high-fiber breakfast is that it adds bulk and will keep you feeling full. You'll have the willpower to resist that mid-morning donut and mocha latte!
Snacking
A high fiber breakfast may decrease your need for a mid-morning snack, but many of us still feel the need for a pick-me-up in the late morning and afternoon. Our energy flags when we go for four of five hours without fuel. However, for those of us who work in offices, the vending machine may be your worst enemy. A little forethought and planning will help you reach for a healthier option.
For a mid-morning snack, be careful about reaching for an energy bar; some have more than 300 calories! Make sure you read the labels for calories before buying and consuming. A handful of raw almonds, cranberries, or walnuts can satisfy your cravings without sabotaging your diet. For afternoon snacks, think of a piece of fruit and some low-calorie string cheese. Fruit has multiple benefits, including disease-fighting anti-oxidants. With a little planning, you can slice an apple and take it to work with you for that afternoon snack. Healthy snacks will give you the strength to pass by the vending machine without a glance!
These tips should get you off to a healthy start each day and put you on track to achieve your weight loss goals. Stay tuned for more great tips that will take you through to bedtime.
Article Source: http://www.articlesbase.com/cosmetics-articles/keys-to-weight-loss-part-one-5500759.html
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