We all want to look and feel our best, but most struggle when it comes to fat loss. In this two part series, I will offer some general guidelines you need to follow when it comes to losing weight.
First and foremost, in regards to a weight-loss regimen: don’t make this harder than it actually is, and don’t fight it. I grew up in a tradition African American family, so I know that it can be hard to give up foods that you’ve come to identify with. But we are not talking about totally giving up your favorites forever, just to look at them as a special treats, that you only give yourself a few times a year.
1.Cut the extra sugar and alcohol. I will be writing more about this is in the future, but for now just know that insulin sensitivity is a HUGE factor in determining how easy it will be for you to store and lose fat. So if you are trying to lose fat, insulin regulation is the key.
That just will not happen if you are eating added sugars in food. These can be found in most processed foods. They are more then just ‘empty calories.’ That extra sugar can destroy any chance you have of losing that fat (unless you are extremely overweight. Incidentally, alcohol slows down the body’s use of fat for fuel by as much as one third! That means it becomes even easier to store fat.
Take my advice and just don’t do it.
2.Make sure you are keeping an eye on your fat intake. Now I will be the first to admit, THERE IS NOTHING WRONG WITH FAT (unsaturated) in and of itself. It’s just that it has a higher density than protein and carbohydrates. With that being said, you want to keep the saturated fats to a minimum. You’ll have to keep an eye on yourself, and practice a bit of self-restraint. So go easy on the butter, salad dressings, desserts and fried foods. Use low fat or skim milk instead of whole milk.
Enjoy the good things about unsaturated fats. Don’t get rid of your fat intake!! It’s extremely important to know that low fat diets do not work in the long run. Don’t even think twice about it–just accept it and move on.
You can enjoy the good fats in nuts, avocado, even a little peanut butter is
ok. Olive oil works for cooking. It’s all good, and it’s good for your heart. Just remember that the calories can add up pretty quickly.
3. Veggies, veggies, veggies. For most people, this is the place where they
crash and burn. But if you get this right, this can be the most powerful change you can make in terms of eating. Not simply because it’s ‘good’ for you. You can eat a BIG bowl of green leaves and other non starchy vegetable, get totally stuffed and take in a fraction of the calories that you would get if you ate the same amount from carbs, fat or proteins. Ideally, half of your daily eating should come in the form of vegetables.
4. Fruit. A wonderful compliment to #3. But don’t cut corners. Fruit is a supplement, not a replacement, to vegetables.
5. Have a low fat, protein- rich food with every meal. Protein is extremely
important in weight loss. Having a steady supply is extremely important in
helping preserve lean muscle mass.
So those are the basics to a healthy weight loss regimen. And stay tuned for my next post! I’ll be talking about ways to increase your calorie output.
Disclaimer:
The advise in this article is intended for healthy individuals who are not
suffering from any chronic diseases or illnesses. If you are suffering from an illness, please make sure that you seek the appropriate advise from a qualified, registered dietitian.
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March 7, 2010 
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