If you want to eat healthy, and store less fat, start eating more low-glycemic foods. Foods that have a higher glycemic index (like potatoes, rice and corn) increase your blood sugar, and are higher in calories too. High-glycemic foods don’t tend to last as long in our system, therefore have a chance of being stored as fat quicker. A lower-glycemic food will stay in your system longer so you have more chance of burning it up, and using it for energy. Low-glycemic foods will also help you keep your blood sugar more stable, which means a nice steady flow of lasting energy. All in all, low-glycemic foods have a lot of perks – especially for weight loss!
(Read this article to learn more about the Glycemic Index by the Mayo Clinic.)
Tip: Choose lower-glycemic foods for snacks and dinner (since you want to keep calories low for snacks and you don’t need a lot of calories (energy) to sleep). Eat high-glycemic carbs during the morning or middle of the day (so you have a chance to use that blood sugar for working, working out and staying active).
Low-Calorie Low-Glycemic Greens
Try adding these greens to your grocery list and daily menu.
- Arugula (salad greens)
- Bean sprouts
- Brussels sprouts
- Chicory (salad greens)
- Endive (salad greens)
- Escarole (salad greens)
- Green Beans
- Green Onions
- Greens (collard, kale, mustard, turnip)
- Iceberg lettuce
- Pea pods
- Peppers (green)
- Sugar snap peas
- Swiss chard
- Watercress (salad greens)
High Glycemic Index Vegetables (over 60) LIMIT THESE
- dried beans
- lima beans
- oyster plant
- sweet potato
We live by rules in every part of our life – finances, marriage, work and government, to name of few. But, we expect NOT to live by rules when it comes to food. For some reason we think those kind of rules are bad, unhealthy, limiting, no fun, unfair, damaging and inconvenient. Why would it be any different than the rules we have with our finances? We fully understand that we are expected to work for our paycheck, and we are expected to pay our bills – and, if we don’t, there are serious repercussions.
Since we are expected to not spend more than we make, most of us live on some type of budget. Well, in the same way you must budget your money, you should also budget your food. If you eat more than you can “afford” to eat, you will have repercussions to your actions. Those repercussions come in the form of weight gain and health issues.
Think of how someone manages a business. It doesn’t matter how much they profit, if they don’t also consider their loss. It’s the balance that matters. In the same way, it doesn’t matter how much you “work” (exercise) if you are still eating more than you can afford. Every extra pound of fat “over the limit” is a sign that you have been irresponsible with your body account – your loss is greater than your profit. You are, essentially, living “in the red”.
The only difference between overeating and overspending is no one repos your car or takes your house. Your “punishment” is the extra baggage you have to lug around and the evidence you see of your past actions in the mirror every day. So that’s the bad news. The good news is, you can erase the debt! You can literally work off the hole you got yourself into just like we work off financial debt – by working hard, going on a budget, and sticking to it until the debt is gone.
Will you have to make sacrifices? Of course. Will you be able to live the way you have been used to living? No. So go ahead and get your whining out of your system and get over it. I’ll be honest with you, a lot of things have to change. But that is a good thing. The way you have been living got you where you are now. And, if you are overweight, I bet you are not happy where you are now. So why would you want to continue doing things that always give you the same bad result?
When I look at my credit card balance, I forget what I even bought. I wonder how in the world I ever spent that much money. The fine dining and the clothes (I already given away to Goodwill) are gone. It all comes with a price. Now I’m paying it off – and, quite honestly, it’s not fun. BUT I know the reward once I do pay it off. I understand I am paying the price now for what I couldn’t afford earlier – and in many ways, that is exactly what we are doing with our weight. The extra work we have to do in the gym, and the sacrifices we have to make out of the gym are all part of the process to reach our goal.
How do you stick to this new budget and not give up or give in? The key to success is to constantly remind yourself of the big picture. Instead of thinking about what you are missing out on right NOW, you must think about what you would miss out on LATER if you don’t stick to your plan.
If you have a weight issue, I challenge you to rethink the way you treat food. Like your spending, indulging in the extras should be an occasional treat – not a daily habit. Rules are not evil, they are there to protect you and they are healthy. It’s living without rules that is the most damaging. If you are overweight, you are experiencing the damage firsthand. So,every time you are tempted, remember the repercussions for doing what is wrong and remember the reward for doing what is right. Focus on what you are working toward – and don’t you dare let anything get in your way!
You’ve probably heard the saying, “The road to hell is paved with good intentions”, well so is the road to obesity. There are many people who have the best intentions to get fit, but they just don’t follow through. Why? While I know there are many reasons for people’s inability to turn their good intentions into good actions, I want to tackle 5 of the most common problems. Each day this week I will post one problem and one solution.
#1 Can’t Get Started: All Talk No Do
This person talks about it often, but that’s about it. They may even subscribe to every diet and fitness magazine and health blog. Getting fit is at the top of their mind, but at the bottom of their to-do list.
Maybe, despite all their reading, they still don’t know exactly what to do. Maybe they don’t know how to start or maybe they are just not ready. Whatever the case, they probably have many excuses of why they haven’t been able to do it.
Sadly, people around them will get frustrated because this type of person is often cranky, uncomfortable, and complainy. It’s like their body is tired of being overweight, but their mind isn’t actually ready to make the decision to lose it. Therefore, they are in a constant fight – and everyone around them suffers from the internal squabble.
Solution: This person needs to listen to their body and do what they know they need to do to be happier and healthier. They need to quit procrastinating and making excuses, and except the responsibility for their actions (or lack of). If losing weight is really important to them, they need to make it a priority in their life and move it to the top of their to-do list – because it isn’t going to happen on its own. This person should join a gym, have accountability and may need to even hire a trainer to get them started, since they haven’t been able to start on their own. The most important step for this person is the first step.