Shopping for Weight Loss
Everybody is different. What works for your friend might
not work for you, or might work better for you. Therefore, these
suggestions for shopping for weight loss are presented as helps,
and I hope you will find something of use to you. With just
a little thought and creativity, you should be able to come
up with several more tips yourself.
1. Always use a list when you shop, and stick to it. Almost
any other food item you put in the buggy will be something that
does NOT fit in to your weight loss plan.
2. Plan ahead. Decide what your meals are going to be, and
what ingredients you will need. Include portion sizes in this
planning. If you just buy a pack of steaks, you will probably
cook all those steaks at once and there is a chance they may
be eaten all at once. Planning your meals will help you prepare
your shopping list. Plan also for meals such as lunches you
carry to work.
3. Take someone with you who you can trust to be on your
side. By "on your side", I mean, of course, someone
who understands and supports your weight loss goals. While this
person should be aware of what you are trying to accomplish,
YOU must understand that they ARE trying to help you, and YOU
must give them permission to express their honest thoughts about
purchases you are making...especially if you are deviating from
4. Have this trusted friend or family member HELP you draw
up your shopping list.
5. Always eat before shopping. It is a fact that shopping
when hungry increases your tendency to put extra items in your
6. Learn to read the labels. Almost every food you buy has
a label outlining nutritional content and levels. Knowledge
of nutritional needs is important, but does not need to be daunting.
Basic information is easy to obtain.
7. Avoid convenience foods. Most have additional calories,
fats, or carbohydrates. Although they may taste great, this
is often a direct result of those very attributes.
8. Plan PREPARED meals. Cook from scratch. Not only will
you probably enjoy the meals more, but having to prepare a meal
helps prevent you from indulging yourself with a quick and easy
snack or meal.
9. Avoid buying "empty" foods. These are foods
such as chips, cookies, or candy. An apple may have as many
calories as a piece of candy, but it contains a much higher
level of nutrition, and provides factors such as fiber, for
10. Buy foods you really like. Eating in a healthy manner
does NOT have to be a boring or unrewarding experience. Types
of meals enjoyed in Japan, for example, can be tasty and a different
and inviting experience, but they can also be very good for
you. Again, be aware of portion sizes. Just because it is "good
for you" doesn't mean you ought to go back for seconds
There you are, 10 hints for shopping for weight loss. Since
portion sizes was mentioned twice, let me leave you with this
thought. Most Americans eat portions much larger than recommended
sizes. A discussion of portion size is more than can be incorporated
into this small . However, people in France tend to eat very
rich foods yet do not have the obesity problems found in America.
People in Japan who eat a traditional Japanese diet tend not
to have an obesity problem such as is found in America. As diverse
as these two cultures and their diet are, a common factor is
portion size. They typically eat much smaller portions than
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