ONLY CARING ABOUT CALORIES

Calories are key to weight loss. In fact, balancing your calorie equation (what you eat and what you burn) is what results in successful weight management. However, there is more to weight loss and a healthy lifestyle than calories alone. Some foods that may be higher in calories per serving are actually healthier for you than foods that may be lower in calories (think a heart-healthy avocado vs. a processed 100-calorie pack of pretzels).

So while calories count, nutrition matters, too.

 

While tracking your calories, don't forget to look at other key nutrients like protein and healthy fats (both of which can keep you full) and key vitamins and minerals that are important for your overall health. Ideally, you want to use a little trial and error to balance not only your calorie equation, but make the kinds of choices that meet your protein, fat, carbohydrate and micronutrient (vitamins and minerals) goals.

GIVING UP CERTAIN FOODS

We've already touched on the idea that labeling certain foods as diet no-no's can make you crave them even more. Whether you feel out of control when you're around certain foods or you've read about a certain diet plan that promises results if you were to just cut out wheat, gluten, carbs, sugar, or dairy, a lot of people think that to lose weight they have to give up specific things—including foods that they love.

All things in moderation.

Instead of focusing on the foods you can't have, set goals to eat more of the foods that you know are good for you. This is a much more positive way to think about your goals and get results. Plus, allowing yourself portion-controlled servings of the food you're thinking about banning will keep you happy and content, but also prevent crazed binges that can occur when you're feeling weak.

OVERHAULING YOUR EATING HABITS

How many times have you gone crazy eating all the "bad" foods you know you shouldn't, only to promise to swear them off starting next week or next month or next year? How often have you decided to suddenly clean out your kitchen, throw away all the "junk" and then shop for only healthy food?

How's that working for you? No one can expect to change a lifetime of eating habits overnight—and no one should have to! To lose weight successfully and keep it off, you have to adopt a way of eating that you can stick with for the rest of your life.

 

Eating healthy isn't about taking food away; it's about eating MORE of the things that are good for you.

To be successful, you have to implement small and realistic changes to your diet. Next week, swap that 2% milk for 1%, and switch out your usual bread for a healthy whole-grain variety. Once you get used to that, you can set a small goal like eating at least one serving of fresh fruits and vegetables each day. The point is to start small with changes that fit into your lifestyle.

GIVING UP TOO EASILY

Remember that perfection has no place in a weight loss plan.

No person who ever lost weight successfully reached that goal because they were perfect all the time. Setbacks happen to everyone, even the most successful people. We've all had days where we made a poor food decision during a meal—or even for an entire day. We've all missed workouts, forgot the lunch we packed, or been too busy to cook a diet-friendly meal at home. But those who continue dropping the pounds pick themselves up, forgive themselves from their mistakes, learn from their slipups, and just keep right on going.

Change requires time and old habits die hard.

When you feel yourself ready to give up, reach out for some support, and don't wait until next week or next month to get back on the wagon.

Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small.

You can’t go from the recliner to running or from burgers to brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

FOODS TO BOOST ENERGY

There's nothing worse than going from hungry to tired. Meals that weigh you down can turn what was supposed to be a boost into a bust. Because food really is fuel, use these foods to get you back on track.

Water
Our bodies are composed of up to 75% of water and not replenishing our H2O stores can result in fatigue and headaches. Because we don't sense thirst until we're already dehydrated, the trick to keeping our energy up with water means being proactive. Whether you set specific times to get a swig, purchase a liter-sized bottle to keep on hand, or grab a cup every time you pass the water cooler, make some water drinking rules. Another way to stay hydrated is to boost your intake of water-rich foods. 80% of our water intake comes from beverages, but the other 20% comes from foods. Incorporate more celery, cucumbers, watermelon, and lettuce into meals to stay thirst-free and full of energy.

Fiber
Foods high in fiber actually help stabilize our blood sugar which keeps us energized all day long! When we eat foods with simple sugars such as candy or refined, white bread products we get a rush of energy from the spike in blood sugar that turns into a lag and drag sugar crash soon after. High fiber foods include 100% whole wheat bread, oatmeal, raspberries, pears, strawberries, bananas, lentils, black beans, artichoke, broccoli, and carrots. Remember to drink more water as you ramp up fiber in your diet to keep you regular. With more water and fiber in your gut, you'll also feel full longer helping you stave off overeating.

Lean Protein
Want to stabilize your energy even more? Pair that fiber-rich food with something containing lean protein like lean beef or skinless poultry, both of which contain the amino acid tyrosine. Tyrosine can help boost brain chemicals that increase focus, specifically dopamine and norepinephrine. It's no fluke that protein bars are sometimes called energy bars. Protein is also essential to growth and repair, ensuring that your body recovers from exercise and other physical strain. Multiple studies show more protein equals more satisfaction at meal time. With fiber, the added effect could mean eating less.

Almonds
Almonds contain magnesium and B vitamins which help convert food to energy. Research shows that almonds and other nuts, can help boost weight loss since they contain unsaturated fat and fiber to help satisfy us longer. In fact, a recent study also found that adults who eat nuts have better diet quality and improved nutrient intake. Both point to even more energy to go around.

Salmon
Fatty fish like salmon contain omega-3 fatty acids which have been found to combat depression and improve mood. These hearty healthy fats also keep you energized throughout the day. In fact, a study found they also help fight chronic pain and stress. Yet another study saw that they can also reduce inflammation and lower anxiety. With less anxiety, you may make better decisions at meal time and that could lead to keeping the energy ball rolling.

Coffee and Black TeaCoffee may work in the short term for an energy boost, black tea is another option. A recent study found black tea improves attention and self-reported alertness. Try having just one or two cups and after mid-afternoon put the mug down so as not to affect your sleep. Because, after all, a good night's sleep is just as important for your energy level!

9 EASY STEPS TO ACHIEVE AND MAINTAIN WEIGHT LOSS

Only 20 percent of Americans who've tried to lose weight will keep the weight off after one year, according to the U.S. Centers for Disease Control and Prevention. The following tips will help reverse this trend and help people achieve and maintain their weight-loss goals:

•           Don't skip breakfast. Eating within one hour of awakening can boost your metabolism up to 20 percent for the rest of the day. Eating something is better than eating nothing, but ideally try to incorporate protein for longer-lasting fuel.

•           Have a weekly weight check. Monitoring your weight on a weekly basis provides a fairly accurate weight trend and, more importantly, an early detection of any weight regain, which allows you to adjust behaviors accordingly.

•           Exercise for one hour every day. Snow shoveling, vacuuming, taking the stairs -- you don't have to run like a hamster on a wheel for 60 minutes. Take three 20-minute brisk walks, or compile the one hour based on a series of activities.

•           Limit TV to fewer than 10 hours each week. Many argue they don't have time to exercise, but when asked to count the hours they spend watching TV or surfing the Net, they are able to find the time for activities where they are moving instead of sitting.

•           Keep track of your physical activity. Park your car farther away, take the stairs, manually change TV channels -- these are all simple ways to get more physical activity and you need to write them down as they are performed to keep yourself honest. Also wearing a pedometer can help accurately document and track your progress.

•           Keep track of calories. Do not underestimate how many calories you consume at each meal.

•           Set clear, realistic goals. Avoid setting vague goals. Objectives need to be specific and attainable. People can start by trying to lose 10 percent of their body weight, Bartfield recommended.

•           Be consistent. Eat at regular intervals seven days per week. Being 'good' on the weekdays and then splurging on the weekend creates a harmful cycle that discourages weight loss.

•           Plan for setbacks. When you learn to drive, or learn a sport or musical instrument, you make mistakes and you have an experienced instructor -- maybe even several -- to help correct the mistakes and prevent repeats. Enlist a trusted friend, or enroll in a program to learn and master the rules of weight loss.

When it comes to teenagers who need to lose weight, parents should get involved. Treating child and adolescent obesity needs to be a family effort; families need to change behaviors. Research shows that families -- and even couples -- who change behavior together are the most successful.

MEAT GETS NUTRITION FACT LABELS

It is now easier for Americans to determine what's in the meat they're eating. Although the consumption of meat is down for the fourth straight year in a row, it is still quite high at over 224 pounds of meat, poultry and fish per year, approximately .6 pounds of meat a day. The U.S. Department of Agriculture's Food Safety and Inspection Service (FSIS) announced a new rule that went into effect this week. Now it’s mandatory that raw meat sold in grocery stores, such as ground turkey, steak or chicken breast, have nutrition facts labels on their packaging or on display at deli counters. Prepackaged meats, such as bacon, hot dogs, and marinated meats have had nutrition labels for some time. The new information may not affect consumers buying decisions immediately, but chances are those who do take a look at labels will take note of the differences of fat in certain cuts of meat.

Lean Meats

The Dietary Guidelines for Americans suggests meat and poultry be lean, but many consumers are not aware of what meats are lean by the government’s definition. Three ounce portions of meat with less than 10 grams of total fat and less than 4.5 grams of saturated fat are considered lean, while 5 grams of total fat and less than 2 grams of saturated fat constitute extra lean meat. Seafood is naturally extra lean, as well as skinless chicken breast, and skinless turkey meat. Lean meats include skinless chicken thighs, and certain cuts of beef and pork such as those that include the word “round” or “loin,” like top round, bottom round, or sirloin, tenderloin, and top loin. Other lean beef cuts include T-bone steak, tri-tip roast, and flat half brisket. Buffalo meat is also a good lean meat, boasting about half the fat of lean ground beef of the same serving size. In terms of ground meats, those labeled 90% or 95% fit into the lean and extra lean parameters.

Quality Grades

There are quality grades for meats that you should pay attention to when purchasing meat. The USDA's Agricultural Marketing Service is the agency responsible for grading meat and poultry. The quality grade for beef denotes the juiciness, tenderness, and flavor of the meat. For beef there are three major grades in decreasing level of quality: prime, choice, and select, with additional grades, standard and commercial, usually sold ungraded or as a “store brand.” While prime is generally found in restaurants, the select grade is leaner than prime and choice graded beef. The grading system holds for veal and lamb. The quality grades for poultry are A, B, and C. Unlike beef, the poultry grading system has to do with the condition of the meat. Grade A poultry is virtually free from defects such as bruises, discolorations, and feathers. The grade shield for poultry can be found on ready-to-cook poultry products: whole carcasses and parts, as well as roasts, tenderloins, and other boneless and/or skinless products. There is no grade standards for ground poultry.

Serving Size

The new labels do bring into question the serving size of meats as the USDA has not set a standardized portion size. While the Dietary Guidelines for Americans suggest 3 ounce portions of meat, many of the labels may list 4 oz. servings. Other labels may list servings in slices, cups, or other measurements. To consider the correct serving size, remember that about 85 grams is 3 ounces and 112 grams is about 4 ounces.

Courtesy of caloriecount.com