Archive for calories

Weight Loss Program Tip 5 – Eat Low Density Foods

One of the greatest secrets of success in every weight loss program is to fill up on low density foods. A low density food is a food that has fewer calories in every bite.

For example, a piece of cake is loaded with dozens of calories in every bite. A vegetable has relatively few calories. You would need to munch on a lot of carrots, or beans, or broccoli to get the same number of calories as you would find in a small piece of cake.

Eating low density foods works as a weight loss technique because if we eat a vast quantity of food we can trick our brains into thinking we are full. A big heaping salad looks filling, even though it contains few calories.

So start your meal with a soup or salad. Drink lots of water or tea (without sugar). And eat lots of vegetables to fill up and jump start your weight loss program.

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Weight Loss Program Tip 4 – Eat Healthy and Limit The Amount You Eat

Any good weight loss program will tell you to eat lots of fruits and vegetables, and most weight loss programs advise you to eat some lean meat, fish, and whole grains. They also tell you to avoid processed grains (like white bread), and foods with added sugar, like soft drinks.

However, eating healthy is not enough. You must also limit the amount of calories you consume. The math is simple: you must burn more calories than you eat to lose weight.

A boneless, skinless chicken breast is healthy, but if you eat ten of them in one sitting you will gain weight. So watch your portion sizes to cut down on the amount of food you eat. A serving of meat should not be bigger than the palm of your hand; if you are eating more than that, you are eating too much.

Eat healthy foods, but eat everything in moderation.

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Weight Loss Program Tip 3 – Avoid Junk Food

This tip is a no-brainer. Every single book about how to lose weight will tell you the same thing: avoid junk food.

Soft drinks are nothing buy sugar and water. They provide no nutritional benefit, but are loaded with calories. Fast foods like fries and hamburgers and milkshakes are the same: lots of calories, no nutritional value.

Instead of drinking soft drinks, drink water or tea. Instead of getting a burger and fries, order a sandwich. For more information, read about weight loss and Wendy’s.

And remember, you can bring a snack of carrots or beans to work; you don’t need fries and a soft drink!

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Weight Loss Program Tip 1 – Eat Breakfast

Today we begin a new series of articles designed to cut through the Weight Loss Program hype to help you lose weight. These articles will be practical, not clinical. They will be tips anyone can use in their own personal weight loss program.

Today’s tip is a simple one: eat breakfast.

We all know that we must cut calories to lose weight, so many people mistakenly believe that the place to cut calories is breakfast. This may seem to make sense if you are not a morning person, because it saves time.

Don’t do it. Your mother told you breakfast is the most important meal of the day, and she was right. Eat some cereal or fruit, and start your day with a full stomach. You will have more energy, you won’t be hungry, and you are getting a great start on your weight loss program.

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Bad Diet Tricks

This web site and blog are devoted to helping you lose weight with practical advice. Here are three traps to avoid:

First, stay away from diet pills. There is no clinical proof that they work long term, and they can cause serious health damage.

Second, don’t eliminate one type of food, like coffee, or fruit. A healthly balanced diet is your best weight loss option.

Finally, don’t follow every fad. Long term you must burn more calories than you consume. It’s as simple as that.

Read our special report on Bad Diet Tricks for more information.

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Baked Beans – it’s the sugar that makes them taste good

Beans are great. They are full of fiber, which makes you feel full faster, and maintains a more constant blood sugar level, all of which promotes weight loss.

Unfortunately, baked beans are served in a sugar sauce, and that’s bad. You eat the beans, the sugar hits your system first, and it’s game over.

Stick with plain red kidney beans, and throw some hot sauce on them for extra flavour.

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Yogurt

Have you ever eaten a salad and felt unsatisfied because you didn’t get to crunch anything? Croutons don’t have a lot of calories, and they add a satisfying crunch to your salad.

However, croutons are really just toasted bread, and are often devoid of anything nutritious.

Instead, try slicing up some roasted almonds, or put some pine nuts in your salad. That will give you a crunch, and provide some nutrition as well.

Tomorrow: yogurt

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Croutons – small but deadly?

Have you ever eaten a salad and felt unsatisfied because you didn’t get to crunch anything? Croutons don’t have a lot of calories, and they add a satisfying crunch to your salad.  And eating salad  is a great step towards your weight loss goals.

However, croutons are really just toasted bread, and are often devoid of anything nutritious.

Instead, try slicing up some roasted almonds, or put some pine nuts in your salad. That will give you a crunch, and provide some nutrition as well.

Tomorrow: yogurt

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English Muffins

English muffins have fewer calories than bread. One English muffin, both halves, has about half the calories as two slices of bread.

Unfortunately, they are so heavily processed that they have very little fiber, protein, vitamins, or anything else that’s good for you. They are high in carbohydrates, which raises blood sugar, and raising your blood sugar will not help you lose weight.

If you must eat English muffins, go for whole wheat or muffins made from sprouted grains.

Tomorrow: croutons

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Granola Bars – Are they a big scam?

Granola bars are very deceiving. They are made with whole oats, which are both nutritious and high in fiber, so you would think that by eating them you would lose weight.

Unfortunately, they stick the oats together with sugar, in the form of high-fructose corn syrup, honey, and barley malt. As with pretzels, this can raise your blood sugar, which can increase hunger, not curb it.
If you must eat a bar, go for ones that are high in protein, and low in net carbs to minimize the impact on blood sugar levels.

On Monday: English muffins

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