Chicago Home and Lifestyles – Healthy eating dos and don’ts

I don’t call these “dieting” dos and don’ts because we need to take the word “diet” out of our language. Wanting to eat healthily, whether it is for weight loss or not, must be because you want a life change for a better life.

Dieting is a short-term goal. Any diet will cause you to lose weight if you follow it correctly, but keeping it off is the hard part. There are some old axioms about dieting we hold onto and here are a few better ones to follow.

First, don’t set unrealistic goals. Proper weight loss is 1-2 pounds per week. It took a while for the weight to come on and it will take some time to healthfully lose it.

You want to keep your metabolism working at optimum efficiency. Crash diets slow metabolism as your body tries to hang onto calories. Drink plenty of water as dehydration will also slow your metabolism. Skipping meals, especially breakfast, is a big no-no. It slows down your metabolism as the body again will hold onto calories for energy. Small meals high in protein placed 2-3 hours apart are what will keep your metabolism in gear. 

It’s important to pay attention to everything that goes into your mouth. Grabbing a few pieces of candy from a co-worker’s desk or a few handfuls of chips at home can add up to hundreds of calories by the end of the day. If you stick to low and no-fat products, you should know many of these substitute sugar for fat. Full-fat dairy in moderation is much better for you. This is because calcium is necessary for your body to burn fat and taking supplements is not as effective. 

Another important tip is to not drink your calories. That Frappuccino in the morning or that Margarita at night are loaded with calories. Stick to sparkling water and iced tea and stay out of fast-food restaurants. Even the supposedly healthy options are high in calories. 

Try to eat as cleanly as possible and avoid highly processed foods. This means taking time to read labels and preparing your meals. Be mindful of your snacking. Carry small packs of almonds or other healthy nuts. Whole-grain crackers and cheese also make another good snack. 

Changing your eating habits for life is not easy, but it is rewarding. A healthier life and weight will be the result. It’s also important to get out and move every day!

KATHLEEN WEAVER-ZECH AND DEAN’S TEAM CHICAGO