Eating To Lose Weight

Posted on February 24, 2013

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You decided to lose some weight and you know that what you eat affects your weight.  The first thing that comes to mind is eating less food, so you start by cutting down on the amount of food you eat.

The risks involved with this approach to starting a weight loss diet are:
1- An unhealthy weight loss-you may not feel good or look that good
2- No weight loss at all
3- Cheating
4-You may eat less food but it may leaving you feeling starved.

When it comes to losing weight,calories count; when it comes to losing weight, keeping it off and being healthy, ‘Healthy Eating’ is important. Healthy eating and calorie control must be combined in a weight loss diet.

Healthy eating means eating foods from all four food groups. Leaving one food group out of your diet could sabotage your efforts and put your health at risk.

You can cut down on what you eat by eating less of the least important ones, but increasing on the more important ones. This would lead to your consuming fewer calories and more nutrients. The foods groups in order of importance are.

  1. Vegetables and Fruits
  2. Grains Products
  3. Milk Products
  4. Meat Products

The first two food groups are where you will find the help to lose weight and be healthy.
'Vegetables & Fruit' is the most important food group
Vegetables and fruits are your friends. They not only provide essential nutrients but they prevent diseases.  They are low in calories and make you feel full. You don’t have to limit or cut down on them.

Grain products is second in importance, this includes your cereals,bread, rice and pasta.

Whole grains must be included in any weight loss diet. Wholegrain bread, rice and pasta instead of refined or white will assist with healthy weight loss.
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Milk and Meat products have important nutrients that are required by the body,  but they are also associated with saturated fat.  Most of your calories come from the fat you consume.

Eating only the amount of milk and meat products recommended, this  will guard against too much fat in your diet and will assist with calorie control.

Assess your weight health before starting on any weight loss diet, it is not unknown for individuals to place themselves on a weight loss diet when they are not overweight. This is a health risk.

Once you’ve determined that you are overweight, get to know your eating habits, Change your eating habits to eat only what is recommended and cutting out the excess food you’ve be eating. Food Group # 2 in a healthy eating pattern

Eat foods from all 4 food groups.

Start exercising to balance calories eaten with calories burnt.  To lose weight you must consume fewer calories than you burn.

Don’t go lower than:

  1. 1500 calories per day for women
  2. 2000 calories per day for men

Here is a guide to daily food requirements, use it to work out your food  intake for the day. Click Here.

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