Give up Calories, Not Nutrition

In the haste to give up calories in order to lose weight, many dieters lose sight of what they should be eating for the nutritional value. All too often people are quick to skip breakfast or deny themselves a piece of fruit in order to save a few calories. Later on, however, they manage to justify a glass of wine or some diet ice cream “just this once” and “since I’ve been so good today”! Here are a few points to help you manage your calorie level and your nutrition at the same time.

1) Do not skip meals to save calories. Ever. This is such a bad idea. Every time you skip a meal you are not only missing out on a significant source of protein, carbohydrates, vitamins, and minerals–you are also slowing your own metabolism. When you go 5 or 6 hours without food (except for during a good night’s sleep), the body presumes there may not be any energy available. It reacts by slowing the metabolic rate in order to conserve energy. The result? You burn fewer calories. Go ahead and have the meal–just make it a reasonable one by paying attention to limiting portion sizes and fats.

2) Consider the nutritional value of every food you eat. Try to become familiar with nutrient dense foods by finding an easy tutorial, such as the food guide pyramid. When you feel like eating something, consider finding a nutrient-packed treat such as a low-fat yogurt for lots of calcium or a handful of baby carrots for the vitamin A and fiber! A bowl of cereal, a fresh fruit, or string cheese also make good snacks. At meals limit fried foods, butter, sauces and portions of carbohydrates in order to save on calories.

3) Work on feeding your body food and your mind what it needs. Before having a snack or a meal, consider what you are feeding: Your body or your mind? Often people eat out of stress, boredom, anger, or fatigue. Get in the habit of assessing how you feel before you grab that impulse snack. If it’s not hunger you’re feeling, decide what you really need: A candy bar isn’t going to make you feel better for more than the time it takes you to eat it–then where will you be with your stress or fatigue? Try a short walk or a glass of water before indulging in a high-calorie food that will more likely lead to guilt than satisfaction.

Learning good eating habits now will go a long way towards your weight loss goals for the year. Skimping on healthy foods will not result in healthy weight loss and is likely to drain your energy. Focus on limiting foods that are high in calories and low in nutrition. Feed your body what it needs in the way of nutrients, and treat your mind well by getting a good combination of rest, exercise, and relaxation.

Photo credit: selena marie