Jeff Novick, MS, RDN's 10-Point Checklist For Maximum Weight Loss -
Start each meal with a soup and/or salad and/or fruit. -
Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert. -
Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them. -
Eliminate all animal foods (dairy, meat, eggs, fish, seafood). -
Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy). -
Eliminate any added oil. -
Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit. -
Don’t drink your calories (especially from juices & sugar-sweetened beverages). -
Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself. -
Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
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