What Three Things Are Absolutely Necessary For Successful Weight Loss?


Whether you are trying to lose weight or keep weight off that you have already lost, there are 3 things that are critical to success.  They are "quality", "variety" and "quantity".  Not only are these things necessary for your weight loss/maintenance goals but for optimal health as well.  Think of your food choices in terms of QUALITY.  What is the food item doing for your health and what nutrients is it providing for your body?  Empty calories do not provide any health benefit and just add up in your daily calorie bank.  Choose quality foods that are good for your waistline and good for keeping your body running efficiently.  High quality foods include:  lean protein sources (chicken, turkey, fish, beans, eggs, low-fat dairy), fresh fruit and vegetables, whole grains (quinoa, oats, Barilla Plus pasta, whole wheat bread, brown rice) and healthy fats (olive oil, nuts, nut butters, avocados).  Avoid or limit low-quality foods such as processed white carbohydrates (snack items, sweets) and high-fat protein sources (ribs, ground beef that is not lean, untrimmed meat).  Your "diet" must also include VARIETY.  There are reasons we should eat a variety of foods.  Different foods contain different nutrients that others are lacking.  When you eat a variety, you are increasing the likelihood that you are getting a mixture of most of the nutrients, vitamins and minerals that your body needs.  There is no one superfood that has it all.  Eat your quality foods with a rainbow of color, textures and tastes.  Once you are choosing foods based on quality and variety, the QUANTITY needs to be in the right amount to attain your weight loss and/or weight maintenance goals.  Unfortunately, even if you eat the right foods, the portions need to adequate but not excessive.  There are things you can do to help maintain portions such as eating slowly, paying attention to the food you are eating and eating on smaller plates.  Also, starting your meal off with a salad to give your body the 20 minutes that your brain needs to recognize signs of fullness.  To maintain success in health and weight, get in the habit of thinking of these three critical things when choosing your meals and snacks: quality, variety and quantity.  It matters and you're worth it!

Diets Don't Work!


If we put as much time and energy into our long-term weight management goals as we do into “quick-fix, fad diets” we would all be successful!


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