smart dieting

Here’s the only thing you need to know about losing weight.

EO > EI

Energy Out grater than Energy In

That means you need to use up a lot more energy than you take in.

Note that Energy Out takes the first position. To start losing weight you need to do more physically than you are now. The more you do the better but only if you can sustain the activity.

In addition to increasing mobility and exercise, focus on the other side of the equation. Reducing Energy In is a case of quality and quantity.

Reduce portion size
– no need to eat too much at a meal especially at dinner
– eat less more often ( graze)
– have smaller breakfast lunch and dinner and snack in-between
– if I want something unhealthy buy a small portion size (more expensive but better)
Remove alcohol
Remove carbonated drinks
Increase unprocessed food
– ie fresh fruit and veg, oats, bran etc
Reduce or remove processed food
– eg frozen meals, take away food, canned meals, fillings, flavours
– better and cheaper to create your own meals
– the more processed the less healthy it is
Re-educate cooking techniques and knowledge
– hunt down healthy recipes
– learn spices and flavours

In summary,

more exertion and exercise;
better food and fluids (no alcohol while losing)

You can lose weight without drastically cutting down on your food intake. A lot of people who are overweight become demotivated when they find they have to reduce their food intake – but this is not necessarily the case. You can lose a reasonable amount of weight and still be eat some of your favorite foods. This is not entirely difficult especially knowing that there are many that are doing that. Let us examine one way one can achieve this.

One way of losing weight without starving yourself is to become as educated as you can. This means researching and reading as many resources as you can on ways to lose weight while still maintaining most of your existing good eating habits. Dig around a few quality weight loss forums that provide considerable information to people looking for how to develop a smart diet plan. These forums are full of opinions and practical ideas from people who have made progress on their weight gain and this information is incredibly valuable. What makes forums so useful when it comes to the battle against weight gain is that they are interactive. Once you sign up you can easily begin to post opinions of your own and ask questions. Often they will have sub-groups based on geography, fitness, amount of weight to lose, situations like working and dieting and so on. Finding people who are facing similar dilemmas to you can help enormously.

Another way to lose weight without necessarily starving yourself is to go on an expert diet. Now we all know that there are a zillion different diets out there. Some are expensive, some are cheap and some are downright stupid. Be discerning and look for sensible diet regimes that qualified and respected nutritionists and dietitians would support,

Reading the labels when shopping is one of the best things you can do. Notice the levels of fats, sugars and sodium especially.

Better yet, only shop for products that don’t need a label! Fresh produce, eggs, meat. The healthiest diet and most effective one is the one with the least manufactured food.

The Key to Weight Management

Starving Yourself : Lose Weight Without Doing That!