7 Simple Diet Changes to Lose Weight

Posted in: Dieting Strategies, Featured, Nutrition, Nutrition Tips, Tips, Weight Loss   

Taking that first step to lose weight can be tough sometimes. Where do you start? Here are 7 simple changes you can make to your diet today to lose weight.

1 – Drink real fruit juice not fruit drinks that are loaded with sugar and often contain only a small percentage of fruit juice. Freshly squeezed fruit juice is a better choice than bottled juice. The best choice is to eat a piece of fruit rather than drink the juice. The whole fruit contains fiber which slows down your digestion.

2 – Substitute butter for margarine. Margarine is made from chemically produced hydrogenated oils, also known as trans fat, and has been linked with weight gain, slow metabolism, and an increased risk of heart disease and cancer. An even better option is to use olive oil. Vegetable oils, especially olive oil, have health benefits such as lowering cholesterol that butter doesn’t have.

3- Switch out potato chips for pretzels. Potato chips are high in trans fat, salt and calories. Any benefit from the potato part of the potato chip is long gone. Pretzels, because they are baked and not fried, are lower in fat, but may be just as high in salt. Check the label for trans fat and avoid it. Unsalted nuts are a better option. They’re loaded with protein and healthy fat.

4 – Lose the packaged white bread and replace it with sour dough bread. The substance that gives sour dough bread its tang also slows digestion which means you will not have as much of a blood sugar spike after consuming it. Whole wheat bread is the best choice as it’s got lots of fiber which slows down digestion. It also has additional vitamins and minerals which have been removed from wheat for white bread.

5 – Replace iceberg lettuce with something healthier. Iceberg lettuce satisfies the urge for something cold and crunchy and is low calorie but doesn’t do much else. It lacks flavor and is low in vitamins and minerals. Use a salad mix which contains dark green lettuces. Or lose the iceberg lettuce completely and go with escarole, romaine, or baby lettuce mix; the darker the green color the better.

6 – Ditch the fried chicken. Fried chicken is a staple of fast food but it’s high in calories and fat, and sometimes trans fat. The breaded coating absorbs the frying oil and is usually made with white flour. Baked or roasted chicken is a better choice. Remove the skin of the chicken after baking but before eating. The skin protects the chicken and keeps it moist while it’s cooking but is high in fat. Gently lift the skin and put the seasonings directly on the meat, then replace the skin for protection.

7 – Fried fish should get the heave-ho, too. Fried fish has the same disadvantages as fried chicken. Fish is good for you but not fried fish. Baked or grilled fish is better. Select fish which contain Omega 3 fatty acids like salmon, tuna, and mackerel and you’ve made the best choice.

So, no more excuses! You can make these easy switches to your diet today to help you eat healthier and lose weight.

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