Site Search

"Achieving Weight Loss With Proper Nutrition"

By Clint Howard

Nutrition is a key component to our health and wellness. It is essential in achieving weight loss. The four most common causes of death, heart disease, cancer, stroke, and diabetes, can all be linked to diet and nutrition. Diet and lifestyle changes are first line therapy for all of these diseases.

However, many people with these diseases choose to bypass the nutrition and lifestyle changes and resort to pharmaceutical therapy. Not only can drug therapy be harmful with side effects, but it is only temporally correcting the situation and there are very few drugs that actually treat a disease. No medication has been shown to be effective long term for weight loss. A permanent change in nutrition and lifestyle can actually cure some of these diseases, where medication is something that would have to be taken permanently.

Don’t get me wrong, I am not against medication, I only believe that everyone should make the proper diet and lifestyle changes before turning to medication immediately. So you ask, what nutrition changes do you want me to make? The majority of Americans have room for improvement in their diets. Less than 25% of adults eat the recommended five to nine servings of fruit and vegetables in their diet.

So that would be my first recommendation. If you are like a lot of Americans and not even getting one fruit or vegetable per day, it may require you to start with one fruit and one vegetable a day for one week. It might be best to choose a different fruit and different vegetable everyday to offer variety. After one week, increase to 2 fruits and 2 vegetables, and then so on every week until you are up to at least 3 fruits and 3-5 vegetables. Your will need to get familiar with the serving sizes of fruits, vegetables, and all the other food groups.

The next most important step in improving your nutrition habits is to eat at least 4-6 smaller meals per day. This is not only important for weight loss, but in keeping your blood sugar stable as well as preventing ravenous behavior. Eating approximately 300-400 nutrient-rich calories every 3 hours while awake will keep your metabolism peaked all day long.

Breakfast is so important to get your metabolism going again after a night of sleep. If your not used to eating breakfast, start with something light like a piece of whole-wheat toast with peanut butter. It is very important that you do not skip any mini meals, as it will cause you to be hungrier at the next meal. Each of these small meals should contain a balance of protein, carbs, fiber, and a small amount of fat. Just make sure to limit the amount of sugar because your body does not respond well to sugar.

Another key in improving your diet is to nix the second serving; you only need the first serving. If you want another serving, wait until your next meal 3 hours later. Remember to eat according to your hunger, and not in response to stress, anger, or boredom. If there is a certain time of day or situation that you are most likely to eat out of emotion, schedule an activity that will interfere with your snacking.

After you have established your correct portion sizes, you can also use smaller bowls or plates to make each serving appear bigger. We have been fooled on portion sizes by restaurants that serve your meal on a plate meant for a 2-mouth monster. Many times a restaurant meal should be equal to 2 or even three meals! Watch for hidden fats with meats and dairy products. Choose lean cuts of meat, fish, and poultry and use low fat or skim dairy products.

When shopping for groceries it is best to go with a full stomach to avoid impulse buys. It is best to limit eating out while you are trying to change your habits and to avoid fast food all together. On top of these tips, it is most important to make sure you are getting at least 8-10 glasses of water a day. If you are also drinking a lot of caffeinated drinks, you will require at least 10-12 glasses of water.

While you are working on improving your nutrition habits, it is a good idea to supplement with a multi-vitamin to insure you are getting the correct amount of vitamins and minerals. When summing up a nutrition plan, I like to think of the quotes “Eat to live, not live to eat” and “moderation is key”. You must properly fuel your body for you daily activities. Exercise is obviously also a very important part of making the proper lifestyle changes.

About the Author:

Clint Howard is a certified personal trainer in Tulsa, OK. He is the owner of Fitness Together in Bixby and Jenks/Riverside. He has been helping Oklahomans achieve their fitness and weight loss goal for over 9 years. He is certified with the American College of Sports Medicine(ACSM) and the National Strength and Conditioning Association (NSCA). His website is www.personaltrainertulsa.com