For many of us, stepping on the scale after the holidays can be a reality check. I know I gained a pound and a half just for four days of Thanksgiving! Hey, someone had to polish up those delicious leftovers, right? The problem is that Christmas is just around the corner and I’m afraid I’ll fall off the healthy eating bandwagon again and gain even more weight. The key to getting back on track isn’t as hard as you think. You can lose up to eight pounds in a month, and most importantly, feel healthier, just by following these simple changes to your diet.
Try to think of your eating day in three sections: breakfast and a mid-morning snack; lunch and dinner; and after dinner and bedtime. I’ll provide strategies and tips for each of these three sections, starting with breakfast, possibly the most important meal of the day.
A Healthy Breakfast
Many of us simply don’t feel hungry when we wake up in the morning. However, we have all read that a good breakfast is key to losing weight. When we don’t have a good breakfast, we tend to eat more throughout the day. For working women, with the added temptations of donuts from the office or vending machines, we’re more likely to succumb to a high-sugar, high-calorie morning snack that can derail our weight-loss plans. Therefore, commit to eating a good breakfast every day.
Fiber: key to weight loss
When starting breakfast off right, it’s important to remember that fiber is a powerful part of weight loss. You need at least 25 grams of fiber a day, and many nutritionists recommend 30-35 grams. Breakfast is the perfect time to start because incorporating fiber into your breakfast will keep you full throughout the day and cut down on what you eat later in the day.
One of the easiest ways to add fiber is to choose a high-fiber breakfast cereal. Be sure to check the Nutrition Facts label for the amount of dietary fiber in a serving, then consider adding two tablespoons of flaxseed to your cereal for another four grams of fiber. Flaxseed has a slightly nutty flavor and not only increases the amount of dietary fiber, but also adds healthy Omega 3 oils. Other good options for a high-fiber breakfast include oatmeal, whole wheat toast with low-fat peanut butter, and whole wheat French toast. The added benefit of a high fiber breakfast is that it adds bulk and will keep you feeling full. You’ll have the willpower to resist that mid-morning donut and mocha latte!
Snack
A high-fiber breakfast may lessen your need for a mid-morning snack, but many of us still feel the need for a late-morning and afternoon snack. Our energy drops when we go four or five hours without fuel. However, for those of us who work in offices, the vending machine can be your worst enemy. A little thought and planning will help you find a healthier option.
For a mid-morning snack, be careful when looking for an energy bar; Some are over 300 calories! Be sure to read calorie labels before purchasing and consuming. A handful of raw almonds, cranberries, or walnuts can satisfy your cravings without sabotaging your diet. For afternoon snacks, consider a piece of fruit and some low-calorie string cheese. The fruit has multiple benefits, including disease-fighting antioxidants. With a little planning, you can cut up an apple and take it to work for an afternoon snack. Healthy snacks will give you the strength to go through the vending machine without looking!
These tips should help you get a healthy start to the day and get you on track to achieve your weight loss goals. Stay tuned for more great tips to get you through bedtime.
