Despite the snow and ice that winter has thrown at us, spring is almost here. That means it’s time to think about getting rid of the weight that snuck up on you during the winter. Comfort foods, lots of carbs and inactivity give us a bit more weight around the middle – you would think we were hibernating bears. Now it’s almost time to come out of our caves into the warm spring sun, get more active and shed that winter weight. It’s better for your health, your clothes will fit better and you will feel less self conscious at the beach. Let’s get started.
This is not a diet! This is eating a balanced diet. That means eating fresh fruits and vegetables, whole grains, lean meat, poultry and fish, nuts, and dairy if you can tolerate it. A balanced diet means eating loads of colorful foods. When you shop think about the colors of the rainbow and fill your grocery cart with foods that look like that – red apples or grapes, green lettuce or celery, yellow bananas or peppers – you get the idea. A cart full of white food is a cart full of carbs.
Successful eating means changing your thinking a bit. Don’t feel as though you have to eat salads to eat healthfully. You don’t! If you hate the thought of salads, then don’t eat them. You can get plenty of fruits and vegetables through soups, smoothies, whole fruits, and side dishes like sautéed green beans, grilled zucchini or homemade sweet potato fries. All of them are healthy and all of them will up the fresh produce quotient in your daily meals.
Eat more frequently: You need to eat 3 meals and 2 snacks a day, or 6 small meals, whichever you prefer. Eating more frequently will not make you gain weight. In fact, quite the opposite is true. Eating frequently will juice up your metabolism and make it work again. The less you eat, the slower your metabolism works to process food into energy.
Get moving: Do something you like that will get you moving every day. Take the stairs instead of the elevator. Park in the parking spot farthest from the building. Take a dance class, walk, jog or lift weights. Thirty minutes of activity a day is the best goal; 60 to 90 minutes if you want to maintain weight loss. To be successful you have to remove obstacles – like thinking that you have to go to the gym. You don’t unless that works for you. Just integrate additional activity into every day and you will begin to feel better and have more energy.
The food pyramid has long been the guide for a balanced diet. Here are the suggestions from the United States Department of Agriculture on the foods you should eat every day:
- 4-8 servings of whole grains
- 3-6 servings of vegetables
- 2-4 servings of fruit
- 1-2 servings of low-fat or fat free dairy products
- 1-2 servings of eggs, fish, poultry
- 1-2 servings of nuts and seeds
- 2-4 servings of plant oils – olive, canola, vegetable
- Limit intake of red meat and butter
We realize this can be confusing. Trying to figure out how to turn these recommendations into the food on your plate can be challenging. Working with a nutritionist will help you to develop a food plan that meets your health and weight loss needs. A plan that fits your lifestyle and schedule is the only one that will be successful. AG Urgent Care offers licensed nutritionist and dietician services in Brooklyn to help you learn how to navigate daily life while eating well to meet your goals. Whether you want to lose weight for more energy, a healthier heart, reach your ideal body shape or increase your sexual drive, we can help.
AG Urgent Care is here to support you on your weight loss journey.