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Weight Loss

No Quick Fixes – Lose Weight Smart!



Losing weight requires more than a flashy fad diet.  Instead of looking for a quick fix, develop a healthy lifestyle.

To shed unwanted pounds, you need to be very conscious of what foods you eat.  Take time to learn which foods are good for your diet and which will really hinder your weight loss efforts.

Build Healthy Eating Habits Around These Foods

Nutrient-rich foods are the core of a healthy diet.  Not only will establishing nutritious eating habits help you achieve your weight loss goals, but it will also set you up for a lifetime of good health.

Local, Natural Foods

Pass on the process foods that are high in additives like sugar, salt, and fats.  Instead, go for the fresh fruits and vegetables.  For balanced nutrition, choose an assortment of fruits and vegetables.  Each day, you should try to consume a variety of starchy, dark green, legume, and orange produce.

When possible, shop at local farmer’s markets for your produce.  If that option isn’t available, hit the grocery store.  Search for foods that were grown locally and had the least distance to travel from source to store.

Also, plan your menu around foods that are in season.  For those times when you need to store your fruits and vegetables, buy frozen instead of canned.


Instead of doing away with all carbohydrates, opt for nutritionally dense carbs.  In fact, 25 percent of your daily calories should be from whole grains.  Whole-grain foods (bread, pasta, rice, oatmeal) provide a powerful boost of energy and are a great source of fiber.


About 25 percent of your daily caloric intake – or one to two servings – should come from protein-rich foods.  Lean cuts of meat, chicken, and fish are great sources of protein.  Plant-based protein – dry beans, nuts, soy products, and meat analogs – should be included in your diet as well.


At least two servings of dairy products should be included in your weight loss diet.  When possible, choose low-fat or fat-free options.  For vegetarians, soy, rice, or almond-based products are good sources of calcium.

Avoid Nutritionally Hollow Foods

There are tons of foods that are pleasing to the tongue, but devoid of vitamins and nutrients.  Avoiding these foods is at the foundation of a healthy lifestyle.  However, while trying to losing weight, passing on these foods is a must.

Soda and carbonated drinks are filled with empty calories and contain no vitamins or minerals.

The process to achieve refined flour (used in white bread and many baked goods) causes most of the vitamins, minerals, and fiber to be lost.

Calorie consumption should be distributed throughout the day and not consumed all at one time.  A typical fast food meal has significantly more calories than is recommended for one sitting.

Candy is digested quickly and leaves you hungry almost instantly.

Pre-packages snack foods that are high in hydrogenated fats, saturated fats, and salt should be replaced with a more nutrient-packed option.

Consider a Weight Loss Supplement

The weight loss market is packed full of supplement options.  In fact, over 15 percent of American adults use a diet supplement as part of their weight loss plan.

There are several viable options available.  The most readily available supplements that have proven weight loss results are calcium, fiber, conjugated linoleic acid, and green tea extract.  Many dieters use vitamin b12 injections for weight loss too.  Another popular trend is meal replacements.  Dieters have found varying levels of success with other weight loss supplements as well.

Tell us how your weight loss efforts have been enhanced or hindered by the foods you eat.  Do you have any other weight loss supplement ideas we left off the list?  Sound off in the comment section below!