Steps to Long-Term Weight Loss – Step 1

Long Term Fitness

Remove problem foods from your kitchen and replace them with high nutrient foods.

The first step to improving your health and well-being is to discard foods that contain low or no nutritional value, like cookies, pastries, candy, chips, donuts and any foods which contain trans-fats, high fructose corn syrup, aspartame and/or high levels of sugar.

Next, it’s time to shop for nutrient rich proteins, fats and carbohydrates.

Fish, organic and grass-fed lean beef and poultry, nuts and seeds, eggs, low-fat dairy products and beans are the best proteins for optimal nutrition. Salmon, halibut, albacore tuna, sardines, mackerel, herring, lake trout, snapper, cod, scallops and shrimp contain high levels of Omega 3 fatty acids which are extremely effective at lowering cholesterol and blood sugar and prevention of heart disease and cancer, as well as aiding weight loss. Only wild caught fish contain Omega 3’s; farm raised fish does not. Bake or broil, as frying eliminates these Omega 3’s. An Omega 3 fish oil supplement may assist in achieving adequate Omega 3 requirements.

Walnuts, flaxseeds, kidney beans, soybeans, tofu and pumpkin seeds are also rich in Omega 3’s. Nuts and seeds are higher in fat, however, their fats are unsaturated and are considered “good” fats as they can lower blood cholesterol, ease inflammation, stabilize heart rhythms and reduce insulin levels. These “good” fats can also be found in peanut, olive, flaxseed and canola oils, almonds, hazelnuts, pecans, pumpkin and sesame seeds and avocados.

Eggs are good sources of protein and rich in Vitamin B12 which can aid in breaking down fat in the body. The cholesterol found in eggs is referred to as dietary cholesterol. Recent studies have shown that the dietary cholesterol found in eggs does not influence the rise of cholesterol levels in the body. Low fat dairy products like cheese, yogurt, and milk contain calcium too, which may help promote weight loss. Greek yogurt contains almost twice the amount of protein per serving when compared to regular yogurt.

Black beans, lima beans, baked beans and lentils are great vegetable sources of protein and are also rich in fiber. Fiber helps lower cholesterol, helps control blood sugar level and aids in weight loss.

Complex carbohydrates are essential for providing energy. Whole wheat breads and pastas, oat bran, barley, bran flakes, oatmeal, brown and wild rice, quinoa, artichokes, peas, broccoli, turnips, and brussel sprouts are complex carbohydrates that also contain high levels of fiber.Whole grains can aid in weight loss because they stimulate the fat cells in the stomach to release a hormone that triggers satiety. Fruits and vegetables can accelerate weight loss because they are low in calories, high in critically important nutrients and very filling. Raspberries, strawberries and blackberries, pears and apples (consumed with skins) and bananas are rich in fiber. All brightly colored vegetables (carrots, beets and bell peppers) and dark green vegetables are highly nutrient dense. Organic fruits and vegetables are more nutrient dense and are pesticide free.

Natalie Gibbins is a San Diego Fitness professional who’s passion for weight training and fitness began 22 years ago while living in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

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