count calories or fat

We have now covered the theories involved in the quick weight loss diets and why they are probably not the best choice. We have also covered the need to have some exercise included in your program. Now let’s look at your eating habits.

We learn our eating habits as we grow up. Through the years we have moved for a country where dad worked and mom stayed home and cooked to a society where both mom and dad work just to stay ahead. Thus the advent of the fast food restaurant and the processed food industry. Both of these miracles of modern life have contributed to our ever increasing obesity epidemic.

Dieting healthy begins with healthy foods. These are foods you should eat the rest of your life to ward off the obesity. It does not include roller coaster dieting. You know what I mean low carbs this month, low fat next month, and the see food diet the next.

If you diet healthy you understand why not to reduce your calorie intake quickly. As we discussed before you body then goes into the starvation mode and everything is stored as fat and you body eats its lean muscles. This will then cause you to gain weight more quickly when you return to a normal diet.

Years of research has show us that a diet high in grains, fruits, and vegetables is best for us as they are the bodies preferred foods for optimal performance. They are full of nutrients and will give you the biggest bang for your buck as far as nutrients. Eating a variety of food from the food groups helps us maintain a healthy body. For example, whole grain foods can reduce your blood cholesterol, and fish can reduce your risk of coronary artery disease.

You should base your diet on the following food choices:
• Lean meats and poultry without skin or added trans fats and saturated fats
• Decrease added sugars
• Low dietary cholesterol
• Low fat dairy products
• Decreased us of salt
• Alcohol in moderation
• Drink plenty of water (watch those flavored waters they sometimes contain more than water.)
• Watch what you eat when dining out

While eating healthy you will need to look at your calorie intake by counting calories at least until you see what you can eat without weight gain. You will need to decrease your calorie intake by 300 – 500 calories per day and add an exercise program to your daily list of activities. That will have you shedding pounds slowly and will also teach you the healthy eating habits you will need to carry forward.

Once you reach your weight goal you can then add back your calories to you maintenance level. You should however be careful not to add too much. You should also continue with your exercise program. These things will benefit you throughout the rest of your life.

David Snyder is an RN who is looking at the weight loss epidemic facing society.

Visit my blog at http://loseweight-dave.blogspot.com to look at more weight loss comments and to leave your comments about weight loss.

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count calories or fat