What’s the One Thing You Must Do to Lose Weight?
The abundance of books, magazines, television shows, and advertisements devoted to losing weight make it seem like the weight loss process is extremely complex. Although there are a lot of factors to consider for effective, healthy weight loss, there is one thing you must do when you try to lose weight.
You absolutely must eat.
Losing weight by not eating is extremely unhealthy and downright dangerous. The best, most sustainable way for anyone to lose weight is to eat healthy foods in the right amounts, learn how to live a healthy lifestyle, and develop healthy habits that you can continue for the rest of your life.
Food as Fuel
Every time you eat, you give your body fuel for the day. When you are losing weight and reducing your calories, the quality of fuel you put in your body matters. When I was 300 pounds, I was putting junk fuel in my body and calling it food. Processed cheese chips, candy bars, and fruit chews didn’t give me much energy. In fact, those foods were contributing to my constant fatigue.
As you lose weight, think about the healthy food you put in your body as Grade A fuel. The better the fuel, or food, the more energy you have, the less hungry you are, and the more effective your weight loss plan can be.
The Challenge
Since eating is necessary for weight loss and weight maintenance, the challenge lies in finding out how much and what to eat to meet your weight management goals. When I weighed 300 pounds, I ate constantly, but I ate very little healthy food. I had a lot of digestive issues when I was obese, was always tired, and had very few healthy habits.
Once I committed to losing half my size, I challenged myself by deciding to regularly find new healthy recipes to try. These recipes became some of my family’s favorites. I also challenged myself by eating foods I had turned my nose up at before. Foods such as brown rice, whole wheat breads and cereals, and cauliflower. Guess what? I actually liked them. Over time, I discovered these healthy foods were not only helping me lose weight, but I felt better too.
What have you done to make sure you are losing weight by healthy eating? Have you found any new foods that you were surprised you liked?
Be well!
Diane
Check out my latest posts here
Mar 07, 2012 @ 02:28:00
First!
This is so true, Diane – we have to eat healthy food to have a healthy body. It seems so obvious but somehow it is easy to forget this. I know I simply feel happier when I eat healthy.
Mar 07, 2012 @ 08:46:00
How true. I ate a five vegetable plate for lunch yesterday and I felt so happy . I was finally not afraid to not eat something heavy and greasy.
Mar 13, 2012 @ 07:29:00
Me too Amy. I feel more positive mentally and have so much more physical energy.
Mar 07, 2012 @ 02:40:00
how true
that wholesome foods make me feel so much better. But temptation come in all forms!
Mar 13, 2012 @ 07:29:00
Temptation does come in all forms. That’s why it is so great to pay attention to the labels and the wholesomeness of our foods. Thanks for your comment!
Mar 07, 2012 @ 05:33:00
People laugh when I say it, and I say it almost daily, but the number one reason for overeating at night, is u undereating during the day. You can’t starve fat away.
One thing I like to promote that is often seen as too strange for most is the idea of including vegetables for breakfast — even salads. America just doesn’t understand the value of jump starting the digestive organs with vegetable in the morning.
These days I eat broccoli most every sisingleorning, AND I LOVE IT!
Mar 13, 2012 @ 07:28:00
That is a great point Roy. You can’t starve fat. You’ve got to burn it off! I haven’t tried broccoli in the morning – maybe I will.
Mar 07, 2012 @ 06:04:00
Truer than true & I had to learn the hard way when I restricted calories & nutrients too much when I was young & first lost weight. People are afraid but it is a hard lesson! I was so much healthier & happier once I learned to eat the right way!
I keep telling my hubby that it takes time for the taste bids to like the healthier foods. Ya have to want it bad enough!
Great post Diane!
Mar 13, 2012 @ 07:28:00
It does take time. When we are used to just eating sugary foods, whole natural foods taste very different.
Mar 07, 2012 @ 06:08:00
Oh for sure. Going hungry will only work for about a few hours and then it backfires. You eat every single day, I feel a series of mostly good choices works for me, I never get too hungry, but at the same time I never stuff myself. I have in the past and have learned from my mistakes.
Mar 13, 2012 @ 07:27:00
I completely agree. It is so common to try to skip meals isn’t it? Thanks for the reminder.
Mar 07, 2012 @ 08:29:00
Very true and very important Diane.
Mar 07, 2012 @ 08:34:00
Yes, Yes, Yes Diane……here is to food fuel~~~~and a long lean life!
Mar 13, 2012 @ 07:26:00
Absolutely Jeanette!
Mar 07, 2012 @ 08:37:00
I love Uncle Sam Oringinal cereal. I read all the cereal lables until I found Uncle Sam and now I eat it every morning with a small diced apple,walnuts and blueberries. I also love it with a diced peach.
Mar 07, 2012 @ 14:39:00
I don’t disagree with you – starving oneself is not a way to be healthy (and you know my method of losing – it would NOT work if I felt hunger during it at all!). Healthy fuel is definitely underestimated and I’ve gained so much, like you, just by changing my daily diet, regardless of weight loss. My body just runs better.
As always, your advice is highly sensible for many people. Good job, Diane!
Mar 13, 2012 @ 07:24:00
Thank you Taryl. Letting ourselves get too hungry always backfires. Thanks for coming over to comment!
Mar 07, 2012 @ 18:53:00
So true Diane!! i have to always remind myself of this .I have NOT lost weight before b/c my calories were too low
Mar 13, 2012 @ 07:24:00
Great point Holly. Eating enough of the right kinds of foods is so important.
Mar 08, 2012 @ 08:14:00
I tried star fruit recently. Totally different that I expected. It’s not gonna be staple food at my house, but I’m glad I tried it and would eat it again. Now it’s onto the next fruit I’ve never eaten yet!
Mar 13, 2012 @ 07:24:00
I like the way it looks, but don’t care for the taste either. I didn’t think I’d like kiwi but I really do!
Mar 09, 2012 @ 07:12:00
Diane, This is so true! I have tried to skip meals only to find that I was so hungry that I would then overeat. I like the way you wrote to think of food as fuel. That makes me think twice about what I should choose to eat. How much better will my “engine” run on an apple vs an Oreo? As always a thought provoking and helpful post.
Mar 13, 2012 @ 07:23:00
Skipping meals is tempting, but really bad for your health and your metabolism! I too find that I get super hungry if I miss a meal and then find it difficult to control my food intake.
Mar 09, 2012 @ 07:37:00
I like to substitute sweet potatoes for Irish potatoes when baking them. Sweet potatoes have fewer carbs and more than twice the calcium, something my middle-aged metabolism and predisposition to osteoporosis longs for!
Making a small, achievable commitment like drinking water with supper each night instead of any other beverage of choice has also been helpful for me.
I have also learned that my son notices no difference when I make mashed potatoes using fat-free chicken broth instead of butter.
Mar 13, 2012 @ 07:22:00
That’s a great idea Jennifer. I love sweet potatoes too. You are right that many substitutions are so easy and add to the health of the dish and do not take anything away.
Mar 13, 2012 @ 07:25:00
Glad you like the cereal. We do too. My kids like it with fruit as well – it gives it a natural sweetness.
Apr 03, 2012 @ 14:21:00
Does Attune have a blog or some group that is supporting each other to lose weight, live as you describe above, Diane?