For most of us, the art and science of how to lose weight are challenging. Yet, weight loss is necessary for many of us to reach our health goals for the year. Any healthy weight loss journey begins by acknowledging the unique challenges everyone faces when trying to shed excess pounds. There are so many weight loss plans out there telling you what you should and shouldn’t eat.
Regardless of the plan you follow, be sure that your diet includes the following to lose weight:
- Protein (found in lean meats, beans, eggs, Greek yogurt and protein meal replacements)
- Fiber (found in fruits and vegetables)
- Healthy fats such as omega-3 (found in salmon and fish) unsaturated fats (found in olive oil and almonds) and limited saturated fats (found in chicken and beef)
- Half your weight in ounces of water (For example, if you weigh 200 pounds drink 100 ounces of water.)
- Adequate exercise (5-6 hours of cardiovascular and resistance training per week)
No eating plan works for all,
but be sure to get 60-80 grams of protein daily,
and plenty of fruits and veggies.
When I eat to lose weight, I don’t like to completely avoid certain foods, such as sugar or bread, although I try to limit my sugars and carbohydrates like rice, bread, pasta, and potatoes.
I personally like meal replacements, such as protein shakes and bars because they are convenient, tend to come in small servings, but have adequate calories and protein, with minimal sugars. This is important because meal replacements can retrain your taste buds and portions, so you can enjoy more bland, healthful foods and since meal replacements come in smaller portions, eating them regularly shrinks your stomach, so you become less likely to overeat!!
I consistently lost more weight when I replaced 2 of my 5 small meals with meal replacements. I try to find meal replacements with at least 20 grams of protein and less than 200 calories. When eating 2 meal replacements for breakfast and lunch, I eat fruits, veggies or nuts for 2 of my snacks and look forward to 1 regular meal with protein and fiber.
You can successfully lose weight by setting realistic goals that work for you, planning and preparing your meals with protein, fiber, and healthy fat, and journaling and counting calories by measuring and weighing portion sizes to be exact about your caloric intake.
Weight loss is a journey and requires intentional behavior changes that work for you!