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Isn’t it amazing that even though the obesity epidemic has been made well aware to us and that there are more and more new ‘diets’ and weight loss plans out there to choose from, Americans continue to gain weight? Well, the reason could be that those ‘healthy foods’ that you are eating are in fact the culprit to your weight gain! In order to maintain your weight that you have so diligently worked on to lose you must watch your caloric intake and make sure your exercise or activity for the day is adequate. In other words calories in equals calories out.There is a group of behaviors that should be followed to keep the weight off. These key behaviors include:
1) Breakfast (eating Breakfast every day) – High quality fuel.
2) Exercise – Continued exercise increases metabolism, provides strength, flexibility, and mental clarity.
3) Support – Coaching.
4) Low-fat meals 5-6 times a day – Eating frequently, controlling portion and total calories, especially those from fat, are critical for success.
5) Individual Plan – Create an individual plan to help you achieve an optimal healthy lifestyle and build the skills and strategies you need to cope with modern life.
6) Monitor your weight – Weigh yourself on a regular basis to maintain optimal weight. Catch it before it becomes a challenge! Now, if you are following the BeSlim plan described above, but seem to be packing on a few pounds it could very well be one of two things or both, Calories or Activity! So, now we will go over a few foods that you may think are healthy, but in fact are making you fat.
1. The Caesar Salad!
There is nothing wrong with those deep green romaine leaves, in fact they are packed full of great vitamins. It is the salad dressing that is poured all over those healthy greens! Caesar salad dressings can contain more than 20 grams of fat and more than 160 calories in one serving (2 tablespoons)! It is better to use low-fat dressing or order your dressing on the side and dip your fork with each bite or dilute with vinegar.
Both calories and fat are a big problem in most granola. There is a misconception that granola is a healthy choice, probably starting back when it was suggested for nutrition while hiking. Most of us that choose this cereal for breakfast are not going on a 10 mile hike, so beware that just 1/4 cup of granola packs over 200 calories and may contain almost 10 grams of fat! It may also contain nuts which contain monosaturated fats which are heart healthy, but the trade off is not worth it! Look for low fat granola mixes and add a small amount to your yogurt or other low calorie cereal (like Medifast oatmeal).
3. Bran Muffins!
Many of us think of a bran muffin as a good healthy breakfast choice or snack, but the truth is they could be full of eggs, oil, butter, and calories, much like eating a cake for breakfast! The only way to truly make a bran muffin healthy is to bake it yourself and substitute with canola oil, egg whites and trans fat free margarine.
4. Watch out for the Energy Bars!
Many of the so called ‘energy bars’ are full of sugars and carbs to give you a quick dose of energy. You could easily be adding 300 calories as a snack! Go for the Medifast bars for a real healthy snack that wont let you down! If your bar is close to 500 calories, consider it a meal and not a snack.
5. Specialty Coffee!
With the advent of Starbucks, Caribou, and Dutch Brother’s Coffee shops, Americans are spending an average of $4.00 for a coffee and adding between 350-600 calories to their daily diet!-?
6. The Low-Carb Desserts!
Do not be enticed by the marketing abilty of the food industry! Low-carb does not equal low calorie. Serving sizes are many times smaller than the regular versions. And if you eat three servings of a low-carb ice cream, what’s the point? You also may want to think about what they are putting in that dessert to make it low-carb Splenda, saccharin, aspartame, sugar alcohols? Why not have a bite or two of a delicious regular dessert and enjoy!
Instead of grabbing for that caffeine drink which will cause a ‘crash’ in your energy after an hour or two and a bulge in your belly if regularly enjoyed. Instead, start your day off with something you can chew on like a Medifast oatmeal, hard boiled egg and banana. Your calorie intake will still be less then your venti mocha Latte! -?