Important Diet Tips

As you consider making changes to your diet and exercise habits, it's possible your current eating habits are less than ideal. When you simply reduce calories with your current diet you'll also be reducing important nutrients. Be sure to choose foods full of the nutrients you need, and reduce calories by not eating foods high in empty calories. Supplement with a quality multivitamin. Making sure you have the right nutrients will help you have better energy during your transition to new dietary habits.
Drink plenty of water. Avoid drinks high in sugar. It's been found that people who drink diet drinks actually gain more weight than people who don't drink diet drinks. This is partially because if people are in the habit of drinking sodas, when diet drinks argent available they drink what is available, which is usually the sodas full of sugar. These don't suppress or satisfy your appetite its like not taking anything except for the added empty calories. For better health, develop a taste for lightly flavored water. Make juice ice cubes that you can drop into plain water for variety.
Keep appropriate snacks available such as an apple, raw almonds, a protein bar (watch the label for sugars and refined or enriched ingredients) or sunflower seeds.
Create support in your environment. Invite your family to join you in a healthy lifestyle, which will make it easier for you to stick with your diet and probably reduce health issues for everyone in the future.
If you think you deserve a reward after exercise, find something healthy to eat that supports your diet.
Variety will help you stay on track. Check out Chapter 6: Supplementary Support for more options.
Read labels. Manufacturers are able to add more sugar to their products without disclosing it directly to you by using sugar aliases. Labels list ingredients in order of percentage by weight. If you want to know the real amount of sugar in a product, add up all of the maltose, dextrose, high fructose corn syrup there are ten different ways to call sugar sugar to hide the amount of sugar in a food. The good news: If you cut back on sugar for several months, when you go back and try it again, it wont taste as good. The same with fat and salt.
Because sodium, sugar and fat makes what we eat taste better, many foods labeled as diet foods contain large amounts of these ingredients. Be a smart consumer and check the label.
Build in occasional treats, and find ways to make what you're doing fun. Don't become a martyr; you'll just compensate later. Keep a balance. It's easier to maintain your diet if you treat yourself once in a while.
It helps to keep food a diary, and to plan meals in advance. That way you can make sure you have the right foods available to grab when you're busy, plus it gives you a record so you can look back and see what worked, and build in more variety.

Best wishes,

Marilyn McLeod
Marilyn@PersonalizedHealthCoach.com

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