Monthly Archives: April 2017

On your journey to the perfect body, your diet will make up most of your efforts. In fact, your diet will be about 75% of all effort that you put in! That is why it is so important to make the correct decisions on your diet.

Feel welcome to use this list as a cheat sheet for making healthier decisions. All food plays a part in your weight loss but those listed at the top will be of least importance and those listed at the bottom will be the most important.

Sweets

This group includes anything that has sugar such as candies, cakes, cookies, pies, doughnuts and other desserts. You don’t have to cut this food group out altogether on your weight loss journey, as long as you keep the portions small. Foods in this group are often high in calories and low in nutrients so limit your intake to about 80 calories a day or about 560 calories a week.

Fats

The truth is that some fats are good for you, while others are really bad for you! Try avoiding fats such as saturated fats and trans-fats as these have often been linked to heart disease amongst other diseases! Instead, focus rather on the good fats that are found in olive oil, avocado, nuts and nut butter.

Protein

The best low-fat proteins you can find are low-fat and fat-free and include fish, skinless white-meat poultry, dairy foods, egg whites and legumes. Also, as an added benefit, proteins can also be a great source of fibre to help with the weight loss process.

Carbohydrates

This food group is primarily grains or food made up of grains. Whole grains will naturally be the better choice as they include more fibre. Examples of carbohydrates are whole-grain cereal, whole-wheat bread, whole-wheat pasta, oatmeal and brown rice. Just be on the lookout for the term ‘whole’ and you will be on the right track!

Vegetables

Vegetables are high in nutrients and fibre which and low in calories which is why they are a big part of any weight loss diet. Try sticking to fresh fruit, but failing that canned fruit will work just as well!

Fruit

Include as much fresh fruit in your diet as possible as this is the most important food group out there. Just like vegetables, try to stick to fresh fruit and avoid fruit canned in sugary syrup. If you can, stay away from fruit juice and dried fruit as these tend to have more calories and fewer nutrients.

No one type of food group can ever be discounted in the weight loss process as they all play their role in burning fat. Just remember that exercise can never be overlooked in any weight loss program And you should be aiming to get at least 30 minutes of exercise about 3 – 5 times a week.

Justin has been a part of the weight loss industry for a number of years, first as a consumer and now as a teacher. In his own words, he says, “I used to be overweight until people started making rude comments and that is when decided that enough is enough, and lost the weight for good!” He has been at his goal weight for the last 10 years and has never looked back!