Anyone who has tried to lose weight while eating healthy can tell you how hard it is. Yet by making simple small changes in your eating habits, will help you trim down and may even save you money in the end.
Let’s start out with the obvious, water. Drink it, drink lots and drink it often, enough said. If you are a person who loves the bubbly tingles that are in pop, try drinking sparkling water with some 100% juice in it for flavor. It gives you the same tingles that dance in your mouth, and saves about 500 calories a week or 26,000 calories a year. Not to mention that switching to water can save you roughly $1,000 a year. Did you know that the average American eats more salt than needed. The daily recommended of sodium is 2.4 gram, which is 6 grams of salt or 1 teaspoon of salt a day. Cutting down on salt not only will help with your blood pressure but will help with the bloat. Try replacing salt with seasoning such as herbs, spices and even vinegars. If you must have salt use less and use either kosher or sea salt.
Another big culprit to your diet is the way you cook your food. Switching from pan frying to grilling, baking, dry roasting or steaming could save you at least 100 calories plus most of those cooking methods trap in the natural juices and flavor. Now let’s talk Fat. Fat should be limited to no more than 30 percent of your daily calories to maintain your weight. You can successfully reduce your daily fat to 20 percent without sacrificing the flavor. Use Olive oil as a good healthy replacement for liquid fats, or when baking replaces half the fat with some alternatives like low fat yogurt, applesauce, pureed fruit, instead of whole eggs use egg whites. Also, by using parchment paper or use a silicon baking mat, when baking baked goods. Let’s say you’re craving a delicious piece of cheese cake but you don’t want to ruin your diet, you can successfully replace the cream cheese with a combination reduced- fat cream cheese, nonfat yogurt drained of its whey and ricotta cheese. Cutting fat in the protein you eat is rather simple when it comes to meat use well trimmed steaks like loins and top rounds, and make sure to take off the skin from your chicken, duck turkey and white meat is the healthiest.
For those who love comfort food with the delicious cream sauces, loads and loads of cheese, and the abundant amount of cream and sour cream. There is good news you can still make those food but healthier. So for starters use whole wheat pastas, rice, grains and flour. They are much more nutritious. For that cheese sauce that is so delicious use skim milk and corn flour for the roux instead of butter, or using pureed vegetables, or starchy ingredients also work. For the cheese use full flavored cheeses such as sharp cheddar or parmesan. By using full flavored cheese you can use less and still have the same great taste. For a healthier touch use low fat yogurt instead of sour cream. Cutting your portions sizes down helps significantly, but start gradually. By starting slow you are less likely to cheat and sabotage yourself. And lastly continue to exercise daily, without exercise all your hard work put into changing the way you eat is useless.