Choose Your Foods Wisely
Exercise and healthy eating go hand in hand when it comes to weight loss. You simply can't lose weight if you exercise but then spend the evening noshing on potato chips in front of the TV. Likewise, it's hard to keep the weight off just by eating less, doing no exercise. So when it comes to eating for weight loss, the key is making the right choices and keeping portion sizes to a minimum.
Healthy Food Choices
When you're trying to lose weight, the foods you choose to eat play a big role in how successful your efforts are. A diet rich in saturated fats, cholesterol, and added sugars will do little to help you shed the extra pounds. Instead, you need to eat foods that help you feel full and provide your body with the maximum amount of nutrients.
Truth is, there is no one diet just for patients with thyroid disorders. There is also no food that works to magically lower your weight. Instead, your diet should be composed of foods from all the important food groups — proteins, complex carbohydrates, low-fat dairy, and fruits and vegetables. At the same time, a healthy diet also makes room for occasional indulgences like dessert or a candy bar. Here are some general guidelines to help you eat wisely for weight loss:
Choose complex carbohydrates over simple carbohydrates. Complex carbs such as whole wheat pasta, vegetables, and fruits are high in fiber, which will fill you up for longer.
Select fats carefully. Beware of foods high in saturated fats. These foods include processed meats, high-fat cuts of meat, and whole-milk dairy foods. Instead, make the switch to low-fat versions. Also avoid polyunsaturated fats, found in cakes and cookies. Monounsaturated fats, found in olive oil and avocados, are your healthiest options.
Eat healthy proteins. Consider alternatives to red meat, such as skinless chicken, fish, turkey, beans, nuts, seeds, and tofu.
Watch your alcohol intake. Alcoholic drinks are high in calories and low in nutritional value.
Drink plenty of water, preferably eight glasses a day. Proper hydration keeps your body functioning at its best.
Portion Control
In a society that puts a premium on getting a good deal, it's tempting to put monetary concerns ahead of your health. After all, everyone wants to get the biggest bang for his buck. But in reality, ordering jumbo-size fast-food meals and indulging at the all-you-can-eat buffet quickly sabotages any weight-loss efforts.
Alert
People desperate to lose weight are vulnerable to scams touting quick weight-loss programs. In reality, weight loss takes time and patience, especially if you want the weight loss to stick. So resist the urge to buy into empty promises. If something sounds too good to be true, it probably is.
If you truly want to lose weight, give a lot of thought to portion control. Plan out strategies that will help prevent you from overeating. Some good ideas from the American Dietetic Association include:
Eat off a smaller plate.
Nibble on some low-cal foods before the actual meal. Raw veggies or a small salad will help quell your appetite.
When dining out, put away half the meal before you even begin.
Get in the habit of splitting desserts, if you do indulge.
Set down the fork as soon as you feel full.
Create Healthy Eating Habits
Many people overeat out of habit. Perhaps you're accustomed to taking seconds every night at the dinner table. Or maybe you've always snacked in front of the TV. For some people, breaking these bad habits can make an enormous difference in weight loss. Among the bad habits:
Emotional Overeating
Many people eat when they're bored, stressed, upset, or sad. If your eating habits are driven by emotion, you need to find substitute activities for tough emotional times. Instead of eating, try taking a walk, calling a friend, or tending your garden.
Meal Skipping
In an effort to cut back on calories — or simply because they're running late — some people skip meals, especially breakfast. But meal skipping, especially breakfast, is a no-no for weight loss. Studies have shown that people who don't eat breakfast are more likely to gain weight. Eating on a regular schedule will help prevent a ravenous appetite later on that leads to overeating.
Mindless Eating
Some people eat because the bowl of M& Ms is sitting there or because their child left a few French fries on her plate. If you're trying to lose weight, these mindless moments can quickly add up to caloric overload. Instead, eat only when you're hungry.
Eating Too Fast
Stuffing the food into your mouth without really tasting it can also sabotage weight-loss efforts. It usually takes twenty minutes to feel full, but by then you've already eaten too much. Try eating slowly, which can help you feel full before you take a second helping. For more tips on mindful eating, see Chapter 20. Mindful eating should be part of everyone's lifestyle, not just those trying to lose weight.
