Continuing in our weight loss series, many of you, like me, might have reached a plateau? I have found several ways to spark our weight loss journey and start shedding pounds again. It has been awhile since I last posted a weight loss journey article, so let’s recap…
Determining our motivation and strategy for our weight loss journey; while taking steps to prevent relapses.
Setting a caloric goal; defining our eating schedule; discover a method of tracking.
Discovered necessary nutrients and using a portion control plate.
What are probiotics and how we can incorporate them into our plan.
Onto step 5 and using powerful weight loss boosters to kick start our journey, if we have reached a plateau.
5 Eating Habits to Kick-Up Your Weight Loss
1. Eat More Fiber
Fiber is calorie free because we cannot digest it.
Fiber expands your digestive tract, making you feel fuller on fewer calories.
It also stimulates hormones that suppress appetite.
Fiber also fights fat, which we do eat, racing it out of our bodies before it can be absorbed.
Health benefits of eating more fiber include: reduced risk for cardiovascular disease, type 2 diabetes, constipation and colon cancer.
A daily bowl of oatmeal can lower your LDL (bad cholesterol) by 10%!
Read more about how to reduce your LDL by clicking here!
2. Getting Lean with Beans
Beans, also known as legumes, are high in protein, rich in vitamins, minerals and have a low glycemic index, meaning they do not raise blood sugar to high, too quickly.
Eating 2/3 cup of beans, three times a week can lower your cholesterol by 5%; if you eat this amount daily, up to 10%.
What an easy, delicious way to lower your high cholesterol numbers!
Just be careful if your body is not use to eating beans – as they can cause gas.
3. Eat Better Whole Grains
While all whole grains are more healthy than refined grains, some forms of whole grain are better than others.
The thicker cut grains are better for you. They have a low glycemic index.
Breads made with flour, even whole wheat bread, tend to create a spike in blood sugar; followed by a quick dip in blood sugar.
This fluctuation sends a message to the brain saying, “I’m hungry.”
Low glycemic grains, such as brown rice, steel cut oats, bulgur wheat, farro, barley and quinoa help prevent these spikes and dips, which help keep your appetite in check.Surprisingly, whole wheat pasta made from semolina flour is very good for you and helps control blood sugar. Click the image to purchase.
4. Select Seafood and Soy
Protein is an important attribute to a good healthy weight loss program because it controls hunger.
If you have reached a plateau, try refining your protein choices by eating more seafood and soy.
Shellfish are very low in calories and a great source of protein.
Did you know 3 ounces of oysters contains only 59 calories and covers 8 days of zinc needs?
Fish, such as tilapia, salmon and cod are also low in calories but contain Omega-3, which lowers risk of heart disease, type 2 diabetes, dementia and depression.
Try incorporating 3-6 ounces per meal, 2-3 times a week.Edamame, Tempeh, and Tofu are great examples of soy. All three are high in minerals, B vitamins and fiber.
5. Reduce Red Meat
If you are like me, you LOVE red meat.
However, I have not given it up totally -and you don’t have to either.
Plan like I do, only one night each week with red meat.
Unfortunately, make sure you are considering bacon, hot dogs, pepperoni, salami and sausages as “red meat.” Statistics show the following according to Real Appeal Inc:
- People who ate higher levels of red meat were 37% more likely to be obese and had a bigger waistline than those who ate little red meat.
- Processed meat appears to be even riskier: People who eat the most processed meat were 42% more likely to develop coronary heart disease (clogging of the arteries leading to the heart) than people who eat the least.
For my meal planning strategy, each night of the week, we have a different protein, including – fish, chicken, turkey, pork, steak and one night we have a salad.
One of the weekend days, we have leftovers.
What are you doing to maintain your weight loss journey?
Do not give up!!!!
Herb Crusted Salmon
- 1 lb Salmon divided into 4 equal parts
- 1 tsp olive oil
- 1/8 tsp salt sprinkled over fish for seasoning
- 1/8 tsp salt for breadcrumb mixture
- 1/8 tsp fresh black pepper
- 1/4 cup Mixed fresh herbs including tarragon, chives, parsley, cilantro, If you do not have fresh herbs, use a 1/2 Tablespoon of each dried herb
- 1 cup whole wheat crackers mashed made into crumbs, I usually place mine in a zip lock bag and mash with a meat tenderizer
- 2 eggs beaten well
- 1/2 lemon cut into wedges
- Preheat oven to 425º
- Season salmon with oil, 1/8 teaspoon of the salt and the pepper
- Place salmon on a sheet tray and top with the fresh herbs
- In a bowl, combine the eggs, cracker crumbs, the remaining salt and a dash of pepper.
- Place the cracker mixture on top of the herbs and press into the fish to make a crust.
- Place sheet tray into oven and bake until there is just a small bit of pink in the middle of the salmon, which should be about 5 minutes
- Put oven on broil and cook an additional 2 minutes to brown the crust. Make sure to watch the fish, so as not to burn it.
- Serve with the lemon wedges.