So, how’d you do in your first week? Did you eat a little less of everything (except vegetables)?
If you did, great! If not, now is a good time to start.
Adding on to our week one advice, beware of restaurant meals! Americans in general are eating more meals out in restaurants and “carrying-in” take-out food than ever before. It’s understandable — it’s more fun to let someone else cook — but there’s a big down side.
Restaurant meals tend to be much higher in calories and fat than your average home-cooked meal. For example, most restaurant entrees range from 900-1,500 calories per meal. Appetizers can range from 400-800 calories and desserts can pack in another 500-1,200 calories! For any dieter, these numbers reflect an entire day’s intake of calories in just one meal.
Remember: when you cook at home you have more control over what you eat.
When you’re trying to lose weight, it’s always best to choose foods higher in fiber content. They’ll fill you up more than other foods, and help you to consume fewer calories. For example, if you were to choose a 4 oz glass of orange juice (0 grams of fiber) or one medium orange (3 grams of fiber), eating the medium orange would leave you feeling more satisfied. Another example is choosing whole grain pasta verses white pasta the next time you cook Italian food. Once again, choosing the whole grain version of any bread or pasta will most likely leave you feeling more satisfied at the end of your meal.
That’s half the battle right there, actually feeling full. Make the right choices and you’ll be on your way to a slimmer waistline!
Next week we’ll wrap up our safe weight loss series with some physical activity and journaling. Until then — remember:
- Eat a little less of everything (except veggies, MORE veggies)
- Cook at home for more control
- Up your fiber intake so you’ll feel full