With this program, it’s pretty basic. Find your points range according to your current weight. All food has a point value. Stay with in your daily points range with the foods you choose. Choose your food wisely. Please feel free to Email me for any help I can give. My email is questions@weight-loss-superstore.com
8 steps to a healthy weight loss:
1. Pay attention to serving sizes. You don’t have to measure every single thing, but make sure the amount you eat matches what you are putting down points wise. Get a good feel for what a cup is, or what a teaspoon looks like.
2. Choose at least 5 servings of fruits and vegetables a day (That is fruits plus veggies = 5). These can come in all different formats. Smoothies, V8 type drinks and good old fashion salads and stir-fry. As a general rule a ½ cup of raw vegetables counts as a serving. Raw leafy vegetables like lettuce and spinach, 1 cup counts as a serving. A small apple is one serving. A large banana would be 1 ½, 1 cup of grapes is 1 serving, basically 1 cup of fruits equals one serving, give or take.
3. Choose at least 2 servings of milk and milk products a day (3 if you are eithr a nursing mom, a teen or are over 50). My sugar-free fat-free raspberry latte counts at 1 ½ servings of my milk. 1 cup of milk is one serving. 1 ½ cups of cheese, or 1 cup juice (calcium fortified), all count as 1 serving. If milk is a struggle for you, look for calcium fortified foods and drinks and make sure you take your vitamins.
4. Include protein-rich foods in your diet. Meats, fish, poultry, eggs, dry beans, soy products, and nuts are great sources of protein. Pick the leaner meats, trim off the visible fat, and take the skin off of chicken and you’ll be surprised how many points you save. Also compare labels on breads, grains, cereals; you might be surprised where you find some extra protein.
5. Choose a variety of grains daily, especially whole grains. Look for that fiber! It helps lower the points and satisfies your hunger for longer, double bonus. I eat the Light Orowheat breads, and whole-wheat bagels, and I find the price way worth it. Lower points and filling, a perfect way to go. There are a lot of terrific light cream cheeses and butters out there for those tasty breads (make sure you read the nutritional labels so you know what you are eating). Brown rice, whole-wheat pasta, corn tortilla, popcorn, bran flakes, all of them are a good source of whole grains.
6. Limit your alcohol, high-sugar and high fat foods. This does not mean you cannot have them, it just means watch your portions and how often you do have them. I have also noticed when I drink alcohol it tends to slow down my metabolism, so I enjoy the occasional drink, but I definitely don’t do it as often as I used to. Sweet’n Low added to my drink really satisfies me when I need a “sweet tooth” satisfied. But if you are just really craving that (candy bar, ice cream, or what ever it might be), by all means: Eat it, count it, and move on. Don’t torture yourself. I have lost nearly 50 lbs, and let me tell you, about once or twice a month, I eat what I want when I want. It’s ok, if you need to, eat it, count it and you will not die. Just start right back up when you have satisfied your “want, need or desire”. It’s OK! You don’t want to do it every day or every week, but I can just about guarantee if are sticking to the program the other 28 days, you can have a day or two a month when you don’t watch what you eat quite so closely and you will still loose weight.
7. Drink at least 6 8 ounce glasses of water a day. Any type of water counts: plain, sparkling, club soda, and unsweetened flavored seltzer. Also ½ of your water can come from decaffeinated beverages, juice, milk and any other beverages that don’t contain alcohol, but don’t forget the points. I buy sugar-free Torani flavorings and they are GREAT in water, tea, coffees, and so many other things. They can be found at “Smart and Final” and “Cost Plus” stores, I HIGHLY recommend looking into them. You can use the Torani syrups to make “0” point snow cones and so many other tasty treats.
8. Take a multi-vitamin if you question whether or not you are getting them in your food. It’s just great coverage and keeps those bones and bodies stronger longer!
Some tips that have helped:
1- Journal! Journal! Journal!
2- Drink your water!!
3- Don’t let yourself get overly hungry
4- Eat regular snacks
5- Reward yourself (I always have a low fat treat every night when I first started for staying on track all day)
6- Set long term and short term goals
7- Take your measurements; inches are as important as pounds
8- Find support (Friends, online, wherever you can, find people to share your journey with, I’ll be here, but the more the better)
9- Eat your fruits and veggies
10- Do NOT under eat!
11- If you go over your points, don’t beat yourself up over it, and just get right back on program the next day
12- Keep snacks in the car, don’t leave the house hungry
13- Subway is a great place to eat fast food
14- Write your points down before you eat them
15- Keep cooked chicken in your fridge (throw it in pasta, rice, on a sandwich)
16- If you have trouble with drinking all 64+ oz of water, sugar free Torrani really helps me 1 oz per about 20 oz. Of water, very tasty
17- Write your goals down
18- Count out your chips or pretzels and keep them in single serving bags
19- If you really want it, EAT IT, count it and move on
20- Don’t deprive yourself, moderation is the answer
21-If you would like, go through your cupboard and pre- mark all your foods, so you know the point value before you ever eat it.
22- Go through the core food list, find things you like, and make a list. Even if you are using the Flex Points, trust me. The core foods are a GREAT use of your Points.
23- If you over eat or eat a ton of something you feel you shouldn’t have, do NOT beat yourself up, get back to the program and be proud of yourself for sticking with it, do NOT give up, and you are worth it!