Healthy Eating: A Quick Guide to Losing Weight

In my quest to get fitter, lose weight, and live a healthier life, I came across several quick and easy tips that helped me achieve my weight loss goals. These can be incorporated into your diet and fitness plan anywhere, every day!

1. Do 30 minutes of exercise before dinner to increase your metabolism at night. 8 hours after waking up, our metabolism naturally slows down, so give it an early night boost to produce a fat-burning surge that will last for hours after your workout ends.

2. Don’t discount your family’s favorite recipes! Just learn how to make them healthy. Replace saturated fats with healthier monounsaturated or polyunsaturated fats, such as olive oil. Use low-fat yogurt instead of cream, and use herbs and spices instead of salt.

3. Get creative with your veggies: Stuff zucchini or bell pepper with tasty things like minced chicken, other white meats, or fish, for a healthy, lean snack or meal.

4. Wrap your salad fillings in pita rolls or large whole tortillas.

5. Don’t sacrifice taste! Make an incredibly delicious low-fat mayonnaise by combining a teaspoon of Dijon mustard or satay sauce with low-fat plain yogurt.

6. Get extra iron in your diet by adding alfalfa or mung beans to your salad.

7. Take time to learn about nutrition and how to prepare healthy recipes. This will lead to good cooking and healthy eating… knowledge is power!

8. Always consult your doctor before beginning any exercise or weight loss program.

9. To reduce hidden saturated fat, use chicken broth while frying.

10. It’s all in the skin! Try not to remove the skin from fruits and vegetables. Most of the best nutrients are concentrated just under the skin.

11. Slow down while eating. Eating slowly and chewing each bite during meals keeps you from overeating and suppresses your appetite.

12. Eat like a bird. Incorporate five to six small meals a day into your meal plan instead of two to three large meals.

13. If you like muesli, buy the unroasted ones. A bowl of toasted muesli has more fat content than a bowl of bacon and eggs!

14. Do away with late-night snacking. This is one of the hardest things initially; but do not eat 3 hours before bedtime, with the exception of lean casein proteins, such as a small serving of low-fat cottage cheese.

15. Don’t skip meals. When you skip a meal, your body goes into starvation mode, slowing your metabolism and storing any nutrition you eat later as fat reserves in anticipation of another long period without food.

16. Soybeans and tofu are some of the best sources of plant protein. Since all vegetables provide some protein, be sure to add some lentils, lima beans, pinto beans, etc., to your soups and stews.

17. Be sure to eat before you go grocery shopping; this will prevent impulse purchases of unhealthy junk food. Also be sure to only buy the foods that are on your weekly menu plan.

18. Don’t do it alone! Gather a friend or support group that you can work with as a team to achieve your weight loss goals. This is an excellent means of motivation and can add a lot of enjoyment to your diet and fitness plans.

19. You can remove saturated fat from baking sheets by placing ice cubes on it: fat sticks to ice cubes.

20. Before your breakfast, add a cup of warm water with a squeeze of lemon juice. This will jump-start your metabolism for the day and also help prevent constipation…not to mention great for your skin!

21. Pasta makes great fast food! A pasta meal with whole wheat pasta is quick and easy, and can be incorporated into soups and salads in just 10 to 12 minutes.

22. A bowl of chili is a metabolism booster, even the mild variety!

23. Substitute applesauce for eggs in low-cholesterol, low-fat baked goods.

24. Make omelettes without the yolks or use egg beaters without the yolks.

25. All natural peanut butter is a very healthy fat that your body needs, use it with whole grain breads and pure fruit jams for a delicious small meal or healthy snack.

Apply these tips, set realistic goals, find a good diet plan that works for you, and stay disciplined and consistent, and you’ll have a healthier, leaner, more active lifestyle!