Eating Strategy

Calorie Control

It really boils down to how you can control your eating habit and the total calorie intake. That's what diet is all about. Keep the balance, so that you won't consume too many calories everyday. Watch what you can or can not eat in each meal, each menu. Then know when to eat and how much to eat. For example, it's better to have a rich breakfast instead of skipping it and have a big lunch. Eating frequently with small portions is the way to do.

Fat Control

When you’re trying to lose weight, it’s easy to cast fat as a nutritionally bad guy. As you know, fat contains more than twice as many calories (9 per gram) as the other key food components we eat, protein and carbohydrates (both 4 calories per gram). So obviously, cutting fat from foods gives you more bang for your calorie-cutting buck.  Why not just slash fat from the menu completely then?

It makes sense to be moderate with fat, but not to cut it out completely, either. Our body produces hormones, and fat plays the role for it. It also aids the absorption of fat-soluble vitamins like A, D, and E. Adding fat to a food slows its digestion, prolonging fullness and helping you feel satisfied, helping make food delicious, and pleasure is a key element in a lifetime eating strategy. So don’t de-fat your food to the point of tastelessness. Just measure your fats and use a light touch. Excess intake of fat from fattening foods is not good either. Regardless of certain popular diet schemes, low-fat diet programs often succeed in the long run compared to diets that do not emphasize on reducing fat intake.
 

What about the Glycemic Index?

You might have heard about this system of ranking foods by how quickly the carbohydrates in them are digested.  It’s a terrific principle that can help steer you to healthy eating—but it can be confusing too.  Here are the basics:
 

1. Avoid foods such as white breads, cracker, potatoes, pastas; choose unrefined, whole-grains instead.

2. Make sure you are getting enough fiber.

3. When eating a carbohydrate-based meal, make sure you add at least a little protein.

4. Add some oil—fats mixes with carbohydrates tend to lessen glycemic impact.

I’ve hit a plateau. Now what?

Everyone does; it’s a natural part of the weight-loss process. Here are six ways to break through.
 

1. Review your food diary and activity log.

2. Get out of your rut.

3. Talk with someone who has been there.

4. Lower your calorie goal slightly.

5. Bump up your activity a little.

6. Get more out of your food diary: Use the "Notes" section to write down what's going on and how you're feeling.
    

Will drinking more milk help me lose weight?

Some intriguing studies suggest that weight-loss diets that include 3-4 daily servings of dairy foods are more effective in shedding pounds than conventional diets.