- Plan ahead. Create a grocery list and stick to it. Go shopping right after a meal so you are satisfied and not hungry. Stay in the area of the store that has the healthier choices.
- Go veggie! Focus on fresh fruits, salads with lots of leafy greens, crunchy raw veggies, and whole grains. Choose healthy fats like walnuts, avocados, and lemon and olive oil on salads.
- Beware of bottles, bags, and bars. Bottles: Soda pop and sweetened drinks are the number one source of added sugar in the American diet. Just one 12 oz. can of soda a day adds 75 cups of sugar to your diet in one year! Bags: A small bag of fried chips can be as much as 420 calories! A baked potato is only 110 calories. A savory ear of corn is just 60 calories! What a difference in flavor as well as fill-up value! Bars: Candy bars, even so-called “health food bars” are often loaded with calories, low in fiber, and short on appetite satisfaction.
- Shift from calorie “dense” to calorie “sense.” When you take away the fiber and nutrition of whole plant foods, you get sugar, fat, and salt. You would have to eat 25 carrots to get the calories in just one 8 oz. chocolate bar! And how quick does a bar like that disappear, only to leave you hungry and craving more? When it comes to weight loss, the real question is, “Are you eating ENOUGH to lose weight?” “Are you eating enough fiber foods (at least 30-50 grams per day) that provide true satisfaction?”
- Watch for hidden calories. The closer you stick to the produce department, including wholesome beans, unrefined grains such as brown rice, oats, and whole wheat, and fresh vegetables, the less you have to be concerned about calories, fat, sugar, and salt!
Each good choice makes way for another. Eating delicious, high-fiber foods eliminates the need for eating all day long. Put a “fence” around mealtime and drink plenty of water between meals. This reduces cravings for snacks and sugary drinks, and improves digestion and energy.
More energy and fewer eating episodes means more time, energy, and inclination for daily exercise! And that means more muscle, better metabolism, and deeper, more refreshing sleep—all essential to balanced living, better mood, and successful weight management.
“He satisfies your mouth with good things, so that your youth is renewed like the eagles.” Psalm 103:5
God knows your needs and understands the challenges you face. We all need His plan and power in life. Would you like His renewing power in your life? Would you like to tell Him now, “I am ready—let’s do this!”
What is a powerful new habit that you would like to focus on or strengthen this week as your first step? God will give you power and the will to make this positive choice so that you can reach and maintain your healthful weight—and enjoy better health, better habits, and a better life!
(Submitted by Betty Dean. Used by Permission from www.lifestylematters.com. Courtesy of LifeSpring – Resources for Hope and Healing, Stuart, VA.)
