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Ashley asked How healthy did I eat today trying to lose weight?
I want to lose 20 lbs by may. I'm not fat or overweight I'm just not in shape. For breakfast I had a slimfast shake and some water. Lunch slimfast shake some juice. Snack Rice Krispie bar 90 cals. Dinner 6 inch subway sandwhich under 500 cals. Then I just got hungry again so I ate 100 cals of progresso soup which is half a can of the lowfat low sodium ones. If I keep these up would I see changes?
And got the following answer:
Dear Amiira, If you want to lose your weight , then you should eat a healthy diet and should give your body a proper diet consuming proper amount of calorie intake because if you will limit down your calorie intake as per your wishes , you may suffer from nutrient deficiency. one of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet. Here are some tips to make the transition easier: 1.Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat. 2.Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread. 3.Eat the white meat like chicken, which is lower in fat than dark meat, red meat. Animal fat is the number one dietary source of unhealthy saturated fat. 4. Start using fish instead of high-fat cuts of meat. 5.If you cook, then change your cooking methods. Bake, grill or boil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil. 6.Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea like green tea or water. Aim for eight cups of pure water each day. 7.Don't drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages. 8.Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk. 9.Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above). 10.Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter. 11.Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy. 12.Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind "sees" that you’re eating a full plate of food. Apart from eating healthy you should : 1.First calculate and then limit your calorie intake commensurate with your BMI. Don't stop eating food, all what you need to do is to just cut down your meals into six and eat healthy food. 2.Cut down your oil & fats intake. 3.Cut down refined sugar intake. 4.Avoid soda's like soft drinks. 5.Go for a brisk walk everyday for atleast one hour. 6.Drink hot water before your meals also take it in the morning with added honey & lemon juice, it may dissolve your fats inside. 7.Drink Green tea , as it is good for health and may help you to lose your weight also. 8.Avoid junk. 9.Most of all, proper sleep of 6-8 hours is must. Eat healthy & Stay fit!!!