After I had my third child, I suffered from poor health. When I stepped on the scale, I found myself at my heaviest – 224 pounds, to be exact. I realized I had just given birth and that it would take some time for the excess weight to melt away. However, I felt it was necessary to devise a game plan and honestly consider re-stocking my kitchen. After all, without a proper plan, it would’ve been quite difficult and even impossible to take that first step towards better health.
If you are in a similar situation, do not despair. Take it from me. You can lose the weight responsibly and successfully without having to deprive yourself. Eating right, coupled with exercise, enabled me to drop 70 pounds.
So where should you start? You might begin by assessing what sort of food options you have available at your fingertips? I am a strong believer in the fact that if you surround yourself with better options, you will not fail. That belief applies to just about anything in life. But since we are talking weight loss here, it is important to understand that you need to do away with the junk.
It is important to understand that no amount of exercise will help you reach your health goals if you’re not fueling your body correctly. If you are already a hardcore gym-goer and are still not able to see the results you are after, you should honestly reassess your eating habits. If you work out with sheer dedication for one hour but indulge in calorie bombs soon after, you will not lose weight. The fact remains that weight loss is dependent upon eighty-percent dietary choices and only twenty-percent exercise. Keep that in mind as you make your way through your pantry.
Flour
Let’s start with flour. If you love cooking, it is highly likely that you have a package or two of flour sitting on your pantry shelf. You might be using it to make all sorts of bread, cookies, cake and pancakes. That being said, it is easy to over-indulge in flour to the point of wrecking your diet.
I did not chuck the flour and I wouldn’t advise you to do that either. I’m not a fan of eliminating entire food groups in order to speed up weight loss. However, I did make certain choices that made it easier for me to lose the weight while enjoying my food. I love bread but I figured I could experiment with waist-friendly options. I switched to whole-wheat flour. Whole-wheat flour promises a higher nutritional value compared to its popular counterpart. According to the USDA National Nutrient Database, whole-wheat flour contains 124 mg of magnesium, 332 mg of phosphorus, and 340 mg of potassium compared all-purpose flour, which typically contains 22 mg of magnesium, 108 mg phosphorus, and 107 mg of potassium.
Meat
If you’re looking to lose weight, you might want to reduce your meat intake. One of the substitutes for meat is tofu. Derived from soybeans, tofu consumption can help lower cholesterol and prevent cardiovascular diseases. Tofu contains higher levels of vitamin K, calcium, iron, fiber, and magnesium. Aside from the health benefits, tofu is satisfying and tasty.
Another way to reduce your reliance on meat is to stock your kitchen with a variety of pulses which offer great health benefits and are also very filling. Pulses include beans, lentils, and peas. They’re a great source of protein, fiber and iron. You could also substitute meat with mushrooms, which are very satisfying.
Weight Friendly Snacks
Stocking your pantry with dry fruit can prove to be very beneficial as well. I tend to mix various combinations of dry fruit, such as almonds, raisins, and walnuts with some mini chocolate chips to make my own trail mix. The result is a delicious, nutritious snack and a mere handful can help keep me full. Pay attention to serving sizes, however. An ounce of almonds can easily set you back about 170 calories.
Preserves and Spreads
You’ll never find sugary jams in my pantry. When pressed for time, I opt for the organic sugar-free variety off the store shelf. When I do find time (which is a rather rare event), I make my own jams from fresh fruits that are in season. Anyone will tell you that nothing comes close to homemade jams and jellies.
Similarly, margarine is a better alternative compared to butter. According to the Mayo Clinic, margarine can help reduce LDL, or bad cholesterol, because it contains unsaturated fats. In comparison, butter is derived from animal fat and, hence, has a higher level of saturated fat. Prolonged use can wreak havoc on cholesterol levels. It is important to remember, however, that tub margarines have less trans-fat compared to stick margarines. So, make sure you purchase the creamier variety.
Sugar and Weight Control
I have greatly reduced my sugar intake. I do not feel it is necessary to add sugar to my coffee and tea. I avoid sugary drinks such as pop and even store-bought orange juice. I squeeze my own orange juice. It tastes better and doesn’t take much time.
If I have a strong enough craving for sugar, I’ll opt for raw honey. Honey is packed with vitamin C, calcium, and iron and has antioxidant properties that boost immunity. Consumed post-workout, honey helps maintain blood sugar levels, restores glycogen, and repairs muscles. The best part is that a little goes a long way when it comes to raw honey. You’ll end up using a lot less and you’ll still feel that your cravings are satisfied.
As you can see, making small changes can result in huge benefits. These changes do not have to come at the cost of deprivation either. Eliminate the diet mindset, altogether. Instead, consider the weight loss process a complete change of lifestyle. Once you decide to take charge of your lifestyle, you will naturally be able to commit long-term to foods that will energize you and enable you to lose the weight and keep it off.
Have you recently taken stock of what’s inside your pantry?
Jan says
Great info here as I’m always looking for healthy choices!