Weight control

As you transition into a healthier lifestyle, you need to make a few key dietary changes over time. The more consistently you stick with these changes, the better your results will be. The following are some general guidelines to follow:

• Consume an adequate amount of fiber per day. Aim for a minimum of 30 grams of fiber daily. Fiber provides you with a sense of satiety without any calories. Increasing your fiber intake helps stabilize blood sugar, control cravings and prevent overeating.
• Consume an adequate amount of healthy fat each day. Healthy fats in the diet, mainly monounsaturated fats and omega-3 fatty acids, have been shown to help promote a decrease in midsection fat. But portion control is still key here.
• Consume an adequate amount of lean protein. Without enough lean protein each day, you may begin to lose muscle mass as you lose weight, which can slow your metabolism. We recommend including a source of lean protein at each meal to help you feel satisfied and avoid cravings.
• Increase your intake of whole fruits and vegetables. They are rich in fiber, antioxidants and phytochemicals. They improve overall body functioning, helping you perform and heal better.
• Drink up! Drinking at least eight (8 ounce) glasses of water per day helps keep you hydrated, gives you increased energy and helps prevent water retention that can bloat your belly.

Aim to eat within an hour of waking up and then have a light meal or snack every couple of hours depending on your body type. For instance, your eating schedule might look like the one above.

The evening snack isn’t always necessary. Whatever you do, try not to eat within about an hour of going to bed and avoid carb heavy foods.