Maybe you gravitated closer to the turkey during your annual festive dinner than you would have liked, or maybe you felt as if you would be committing a crime if you didn’t try all of those bite-sized desserts before the New Year’s Eve ball dropped at 12am, but whatever your damage may be, you’re now looking for a way to lose the holiday weight before beach season starts. Although you’ve been getting your exercise (a minimum of 20 minutes a day, 5 days a week) and cutting down on junk food consumption, you still have yet to lose the unflattering paunch that you’ve been hiding under layers of winter clothing. What to do? You don’t want to cut your meals altogether or be a slave to the gym, but what other options are available?
It’s a common misconception that in order to drop the pounds, you only have to practice daily exercise and cut back on unhealthy food choices, but that’s only part of the big picture. Yes those are critical factors in losing weight, but being knowledgeable of what you eat and being able to monitor your consumption of certain food items are equally important in the weight loss journey. By making substitutions in your everyday diet, not only will you reach your desired weight, you will also live a healthier and more well balanced lifestyle. Although the process isn’t going to be easy, here are a few tips to get you going.
1. Say goodbye to white rice (and white bread)
(White) rice and (white) bread may be a staple in your everyday diet, but it’s highly refined and the consumption of it can lead to blood sugar disorders. The body requires insulin to regulate the carbohydrate and fat metabolism, but when you’re eating refined food, this kicks up the insulin manufacture into overdrive and can lead to heart diseases. Instead of eating white rice, try protein rich, fibrous grains such as quinoa or brown rice and whole grain bread. By doing so, you’ll get your daily intake of iron, magnesium, riboflavin, manganese, and lysine, and you’ll also ultimately feel more energized and less hungry.
2. Eat those leafy (dark) greens
When you were younger, did you mother constantly nag you to eat your leafy greens because they’re good for you? Well I hate to break it to you, but she was right, leafy green vegetables are a great way to get your daily dose of the essential vitamins (B, K, C, and E) and minerals (iron, calcium, potassium, and magnesium) that you need. By eating your greens, you’ll prevent a plethora of age-related illnesses, reduce your calorie intake, as well as reduce the risk of cancer. Try introducing spinach, collard greens, swiss chard, and my personal favorite, kale into your diet.
3. Trade the coffee for green tea
Every morning, many of us drink a double Americano before heading off to school or work, but instead, try a cup of green tea. If you think you’re dangerous to deal with before your first cup of coffee, think about how dangerous it is to your body after you’ve consumed it: Coffee drinkers are more susceptible to high blood sugar, insomnia and abnormal sleep patterns, dehydration, malnutrition, and depression, to name but a few problems. By drinking green tea, you’re not only going to get high amounts of antioxidants, but you’re also going to get a small amount of caffeine so that you can get the benefits of coffee without the threats. You’re going to feel well rested and powered up for your busy day.
4. Reduce your dairy intake or cut it out all together
Dairy is the last thing you’d think that you should cut out of your diet, but those cheese samplers that you’re snacking on and that glass of milk that you’re drinking with a meal are actually dangerous for your body. Did you know that dairy has absolutely no fiber or iron, and by consuming it you are vulnerable to chronic congestion, digestive problems, ear infections, and problematic skin conditions? Instead of consuming dairy, try dairy alternatives such as soy or almond milk instead of milk, and rice or soy cheese instead of cheese; you’re body will thank you for a reduction of inflammation, which then leads to other more serious issues.
Of course it’s going to be hard to follow all of the above suggestions as well as to find a way to incorporate all of it into your daily diet, but just think about your food choices the next time you go out to eat, or shop for groceries. If you can make only one change, it’s a proverbial step in the right direction! Send us your questions about how to balance a nutritious diet in the comment section below.
Written by: Kels Tham
