Eat Right to Lose Weight

Keep it Simple for Success

Nutrition and weight loss go hand-in-hand. It really comes down to chemistry and math. Consume too many calories (energy), weight is gained. Creating a caloric deficit stimulates weight loss. Sounds fairly simple.

Everyone seems to be on the search for something quick and easy.  Very Low-Calorie Diets (VLCDs) are popular but disregard possible health risks. They are also very expensive. Seems like a risky high dollar cost to shed unwanted pounds.

I teach eating “real” quality food to maintain a fit physique and at a cost saving. Want to begin a healthy weight loss journey?  Review what you're eating now in order to make healthy changes.

Healthy weight loss is no more than one to three pounds per week.

Time for a Lifestyle Change

Eat Right for Weight Loss
Weight Loss Requires a Lifestyle Change. Andersen Ross/Getty Images

Losing weight is a pretty straight forward process. It will require a nutrition lifestyle change together with regular exercise for best overall results. Quality healthy food choices are important.

Are you eating processed foods, dining out, drinking alcohol and soda regularly? Revising these choices will be important for success. Start by keeping a food journal. Write down what you're eating and sub out unhealthy meals for healthier selections.

Studies show people who maintain a consistent food journal have the best weight loss success. The journal allows for accountability. You will be able to repeat personal best weight loss weeks simply reviewing what has been recorded.

The Right Foods and Right Portions

Proper Portion Size
A Portion Size is the Palm of Your Hand. Sian Irvine, Dorling Kindersley/Getty Images

Eating healthy should be enjoyable, taste great and never a burden. Essential nutrients for weight loss include lean proteins, fiber, antioxidants and healthy fats.

Eating correctly portioned meals is essential. A portion size is what can fit in the palm of your hand and simplifies eating healthy. It also reduces the need to continuously count calories.

Normal hunger occurs every two to three hours so many people take advantage of nutrient timing. Eating several small meals per day keeps our metabolism boosted. It also promotes satiety and eliminates urges to binge on guilt laden food.

Keeping the focus on consuming healthy foods will be the success in adopting a healthy lifestyle and reaching your goal weight.

Enjoy a Variety of Healthy Foods

Food for a balanced diet
Maximilian Stock Ltd. / Getty Images

There are a wide variety of healthy foods to satisfy the pickiest eater for weight loss and overall healthy lifestyle.

The following foods will be helpful to start your eat-right journey for successful weight loss.

Lean Proteins
Best Proteins for a Healthy Lifestyle. Philip Wilkins/Getty Images
  •  Chicken Breast (boneless/skinless) – 3.5oz, 30g
  •  Turkey – 7g protein per ounce
  •  Tuna – 6oz, 40
  •  Salmon – 3.5oz, 27g
  •  Halibut – 4oz, 30g
  •  Trout – 4oz, 28g
  •  Sardines – 4oz, 10g
  •  Eggs (high in EFA) – 1 large, 7g
  •  Milk – 1 cup, 8g (1% or skim, if tolerated)
  •  Cottage Cheese – 1/2 cup, 15g
  •  Almonds 8g, Peanuts 9g, Cashews 5g – 1/4 cup
  •  Peanut Butter – 2tbsp, 8g
  •  Kefir – 14g per cup
  •  Yogurt – 8-12g per cup
  •  Tofu – ½ cup, 10g


Blueberries are a Top Rated Antioxidant. Rosemary Calvert/Getty Images
  • Blueberries - at least a fistful a day
  • All rich colored berries (strawberries/blackberries/raspberries/cranberries/aroniaberries)
  • Sweet potatoes – at least  ½ cup serving daily
  • Broccoli – eat ½ cup raw or 1 cup cooked daily
  • Tomatoes – One medium
  • Acai – look for quality juice
  • Beans - Eat two 1/2 cup servings a day of cooked or canned beans
  • Oats (steel cut is the best) - Eat at least three servings of whole grains per day. A serving equals one cup cooked oatmeal, 1/2 cup uncooked rolled oats or 1/4 cup steel-cut oats
  • Spinach – one cup cooked spinach or leafy green vegetable per day
  • Dark chocolate - Eat a one-ounce serving daily
  • Red wine or Concord grape juice 4oz – 1 glass daily
  • Green and white tea – up to 4 cups daily


Olive Oil
Extra Virgin Olive Oil is a Healthy Fat. fajean/Getty Images
  •  Extra virgin olive oil
  •  Coconut oil
  •  Wild salmon (fresh, frozen and canned)
  •  Ground flaxseeds
  •   Flaxseed oil
  •   Walnuts
  •   Herring
  •   Sardines
  •   Sablefish
  •   Anchovies
  •   Farmed oysters


Stay Consistent

Healthy Eating
Enjoy Healthy Eating as a Lifestyle. Predrag Vuckovic/Getty Images

In order to lose weight being consistent with healthy food intake will be necessary. There is no such thing as perfection and only progress.

Take one day at a time and know there will be slip-ups. If you do get off track, let it go and make a better choice with your next meal. Food guilt only drags us down and prevents moving in a positive direction.

Use the palm as your portion size, selecting healthy foods as listed above. Eating every two to three hours is a great beginning to reaching your goal weight and adopting a healthy lifestyle.


Interested in Losing Weight, weight management strategies for success;, 4/17/2015

Nutrition Source, Harvard School of Public Health, Healthy Weight,

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