12 Nutrition Keys to Weight Loss

Last week I touched on 5 Exercise Keys to Weight Loss and today I will cover the basics of the nutritional needs you'll need to accomplish weight loss.  This is the hardest component of weight loss to deal with because of the constant temptations, the amount of misinformation out today, and it's really hard work.  So, here's the tried and proven methods that will guarantee success.

1)  DIETS DON'T WORK.  Diets have a start and end time and, although you may have some short term success, 99% of the time people gain back the weight and more after they end the diet.  Calorie deprivation isn't the answer either.  The body is very smart and will compensate by using muscle as energy, store fat, and slow your metabolism. 

2)  Eating well is a lifestyle change.  Add one of the bottom list items to your life each week and stick to it.  Keep in simple and make it a habit.  A habit will develop in 5 weeks

So, here's the list:

- eat 5-6 small meals a day (this will keep your metabolism high all day, keep you more
- energized, and keep your sugar levels in check)
- Eat protein with every meal.
- Eat breakfast
- Eat whole foods and avoid processed and manufactured foods
- Eat whole grain foods (this includes pasta, bread, rice, etc) – more fiber, keeps you full longer,
  and better energy source
- Eat protein in this order – fish, chicken, turkey, red meat
- Avoid trans fat, high fructose corn syrup, and wheat enriched flour (read labels)
- Eat good carbohydrates such as brown rice and pasta, fruits and vegetables – avoid sweets
- When shopping at grocery store, only shop the periphery – avoid isles (the outside will have produce, meat, and organic

When it comes down to it, it's pretty easy.  There is no 'silver bullet' or secret weight loss method.  Do it right now and reap the benefits forever.