How to Eat Clean and Lose Weight
About the Author
Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author of One Size Does NOT Fit All Diet Plan, one of Amazon's Top Gluten-Free and Weight Loss Diets. (You may read more about Abby at the bottom of this article.)
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"Can I still lose weight if I eat clean once or twice per week?"
If you want to make significant changes that make a difference in your body's appearance as well as health, you need to make clean eating a lifestyle. It is the only way to getting a tight, toned, and healthy body. A lifetime of eating clean will give you the best chance at optimum health and vitality as well.
The following 8 tips will help you make clean eating your lifestyle. You don't have to work on all 8 at once. Changes take place with building good habits, and sometimes good habits are built over several weeks or months. For them to stick, it's best to work on one or two tips at a time. Once those tips are down pat, add another one or two. Before you know it, you'll be a natural clean eater with no looking back and questioning whether one or two days per week will help you. Instead, you will look forward to eating clean everyday.
Tip #1: Eliminate Refined Sugar
Immediately eliminate or reject refined sugar in all its forms. Instead of building the body up, sugar tears the body down, including valuable minerals and nutrients which are robbed from vital organs in the attempt to process this deadly white poison. It is an anti-food that causes inflammation within the body, and inflammation causes disorders and diseases.
- Avoiding High Fructose Corn Syrup in Your Diet
Learn why preservatives and additives in food like high fructose corn syrup (HFCS) are bad for your health as well as how to avoid it in your diet. Learn what foods contain HFCS.
Tip #3: Don't Skip Meals
Feeding your body at regular intervals provides it the golden opportunity of revving up your metabolism. By eating regularly, you also feed your body the necessary nutrients (i.e., vitamins, minerals, and phytonutrients) it needs to ward of disease and keep you healthy.
Tip #2: Banish Processed Goods
Processed goods are also anti-foods. Most pre-packaged and processed goods may look yummy, and they are definitely convenient. Most are made with refined wheat, particularly white flour. The minerals and nutrients are stripped from the whole food, leaving behind a "partial" food. Most are considered "empty" calories, meaning they don't provide your body with the essential nutrients it needs. Yet, they do provide you with calories that cause weight gain, particularly body fat.
Tip #4: Choose Quality Foods
In the modern age, we have been accustomed to "more for the money." Who doesn't want supersized, jumbo, and mega-stacked? With this type of mentality, you are trading away your good health. Instead, choose to spend your money wisely on quality foods that provide you with vital nutrients.
- How to Eat a Good Diet
Eating a good diet will boost your metabolism and even help you overcome a weight loss plateau if needed. Learn how to plan a good diet, whether it be for maintenance or weight loss.
- Tips on Improving Your Diet
A healthy diet plan will not only improve your eating habits, but it will provide you with optimal health. Learn about the 8 best diet tips to eat healthy and even lose body fat if needed.
- How to Stick to Your Diet
Sticking to a diet or anything in life is tough! Meal planning is very important in sticking to a diet, but you also must know what holds you back. Know your behaviors and goals to help you plan.
Tip #6: Eat Protein Meals
Protein foods are two to five times more thermogenic than dietary carbohydrates and fats. They will rev up your metabolism and help you burn body fat. Include lean beef, poultry, pork tenderloin, fish, egg whites, low-fat cottage cheese, Greek yogurt, or tofu at every meal and snack. Watch the body fat melt off in record time!
Tip #5: Eat a Balanced Breakfast
Want to fire up your metabolism like high-octane fuel fires up a Ferrari? Then stay away from the sugary cereals, puffy pastries, and carbohydrate rich bagels. Opt for rib-sticking bowls of hot oats topped with blueberries, raspberries, or strawberries. Then follow it up with a good source of protein like scrambled egg whites.
- Hot Cereal for Low-Cal Diets
Craving cereal for breakfast but trying to stick to a low calorie breakfast? Know what the healthiest cereals are that will give your tummy the warmth it needs. Enjoy 6 low cal breakfast cereals.
- Supreme Egg Breakfast Pizza Recipe
Do you need quick breakfast ideas that are super yummy? If you've enjoyed cold pizza for breakfast but want healthy breakfast foods or options, then try this Supreme Egg Breakfast Pizza Recipe.
Tip #7: Fill Half Your Plate With Vegetables
Most Americans spend more money on bank and credit card fees than they do on vegetables! That is a crying shame as vegetables deliver a ton of nutrients to the body. They also provide needed fiber to keep your bowels regular and your blood sugar steady. Try making sauces, pesto, and salsas to flavor meats. You can even make a veggie smoothie with protein powder for a great snack.
Tip #8: Eat Until 80 Percent Full
As small children, most of us have been taught to clean up our plates at meal times. After all, there are starving children in the world! It may be hard to get over the guilt your mom or grandmother put over you, but you must overcome those thoughts. Don't over stuff yourself. Just eat until you are nearly full - 80 percent full. If you can't get over the guilt, pack up the leftovers for your next meal or snack.
You won't regret building healthy eating habits with these 8 tips. Not only will you lose the unnecessary pounds. Strength and vitality will be part of your lifestyle. When you are feeling good in body and mind, you want to give all you have to give.
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About the author
Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author. For the past 10 years, she has coached thousands of women locally and online to lose body fat and lead healthy lifestyles. Her clients have lost thousands of pounds, reclaimed health, and call her “Coach No Gimmick.” She is from Northern Virginia but now resides near Charlotte, North Carolina. Abby has been married for 20 years and has three grown daughters, one of which is autistic. She is a 19 year cancer survivor.
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