Sunday, April 29, 2012

How to Lose 3 Pounds A Week-6 Simple Ways to Lose Weight


Is there a special trick we should be aware of when it comes to how to  lose 3 pounds a week? Sometimes, it may seem we are just overlooking it! If you're like me, you probably focus on eating right and exercising regularly. Yet, those last 5-10 pounds just don't fall off! So, what's up with this?

As it turns out, much of the stuff we hear about weight loss isn't exactly accurate. You see, weight and fat loss isn't about deprivation, crash diets, or eliminating certain food groups from your diet. It is about a smarter and more enjoyable ways to eat every day that will boost your mood, energy, plus help you reach your healthy weight and stay there.

The following are 6 easy tips to follow as recommended by top nutritionists to help you achieve your goals.

-Find your balance. Everybody knows to be mindful of calories in and calories out and how weight loss can occur by simply having at least a 500 calorie deficit per day. But, as it turns out, there is more to it. "In reality, not all calories are created equal," says dietitian Ashley Koff, R.D. and author of "Mom Energy". "Quality is as important as quantity."  For example, a 100 calorie cookie pack has 36 carbs and not much protein. Your body will use about 15-20 of those carbs for energy. The rest, unless you are someone who is very active, your body will just store as fat. The key is to stop focusing on calories and more on balance. Eat lots of non starchy vegetables and one serving of carbs like whole grains, fruits, starchy veggies (e.g. carrots, corn), and healthy fat each meal. This will give your body all the energy it needs and no fat storage!

-Stop grazing endlessly. Most people have heard how eating 6 small meals a day can keep your metabolism humming. However, this can backfire big time if the small meals turn into large ones! Plus, eating here and there makes it difficult to track how much you are truly consuming. The most efficient strategy is to aim for 3 meals and  2 snacks or 5 mini-meals. Plan meals in advance so you truly know how much you are consuming.

-Stock your frig and kitchen for success. Keep your frig stocked with lots of fruits, veggies, and whole grains where you can actually see and access them! "Healthy eating is about having the right foods waiting for you", says nutritionist Dave Grotto, R.D., the author of "101 Foods that Could Save Your Life." This means washing your fruits and veggies, cutting them up, and placing them right in front of  you on the center shelf in the fridge.  Other great foods to have on hand include almond milk, Greek yogurt, frozen vegetables, healthy frozen meals, olive oil, almond butter, whole-grain cereal, crackers, and pasta, etc.

-Treat yourself in the pm.  Everybody knows that when 3:00 PM rolls around, sometimes the hunger pangs start! This is because the stretch between lunch and dinner is to long for blood sugar to remain stable. So, if you start to feel very hungry at 3:00 PM, plan for it! Dawn Jackson, R.S. a FITNESS advisory board member recommends to keep on hand healthy snacks like apples, almonds, string cheese, pears, etc. If you do have to make a run for the vending machine, choose a healthy snack like sunflower seeds, granola bar, and baked chips.

-Eat more potatoes. Most people have heard how potatoes "pack on the pounds" and therefore should be avoided. The turth is, now more peope are discovering that potatoes are nutritional powerhouses! They are loaded with vitamin C, potassium, and are a great source of fiber. So, yes, its OK to eat them! Since they are a starchy veggie, round them out with other veggies like asparagus, broccoli, or tomatoes.

-Be mindful of the restaurant menu. Choose grilled over fried, split your order with a friend, ask to start with a vegetable soup or salad, choose higher end restaurants to go to once a week which use  more good quality ingredients instead of fast food chains, try new foods, etc. If you do these things, your waist line will love it!

How to lose 3 pounds a week becomes a much more achievable goal once we get educated doesn't it? Plan on using these strategies each day and you will be amazed at the weight and fat will drop off!

2 comments:

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