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Jennifer Lynn-Pullman MA, RD, LDN(Registered Dietitian)answered(8/12/2012)What comes to mind is 5 types of foods/beverages. 1) Low fat dairy products including milk, yogurt and cheese provide an excellent source of protein and carbohydrates. 2 and 3) Fruit and Vegetables not only provide rich sources of nutrients, but they are also full of fiber. Including these foods at each meal or as snacks will help you feel fuller on less calories. 4) Lean protein such as chicken, turkey, and fish should be included at each meal to improve the level of satiety. Consuming adequate protein will also help spare muscle tissue during weight loss. 5) Calorie-free beverages: not everyone likes water, so if you need some flavor have calorie free beverages on hand. You want to eat your calories not drink them.
Dr. Ramani Durvasula(Licensed Clinical Psychologist)answered(8/13/2012)(1) If you have to have "challenging" foods in your kitchen (and it all depends on the individual - cookies, chips etc) - lock them up or put them up high; (2) keep healthy choices at easy reach; (3) keep water out to remind you to drink it and to avoid drinking sugary stuff' (4) keep some grab and go fruits and vegies (cut up vegies in a bag, apples) so you don't feel tempted to buy unhealthy stuff on the road or in the office; (5) eggs - they are so versatile - and a boiled egg or scrambled egg whites are a great quick fix. When thinking about a kitchen - I am less about the contents and more about the context - when we are stressed or tired we go for the junk - make it harder to do.
Kimberly Garrison, CPT, CYT, CNC(Certified: Personal Trainer, Yoga Teacher, Nutrition Consultant)answered(8/16/2012)If you really want to get serious about weight loss purchase a food scale and weigh your food before you eat it. You'll be surprised by how much you underestimate the amount you eat. Then, only stock your refrigerator with healthy vegetables, fruits, lean proteins, low-fat dairy, and water. The key to a flat tummy is your refrigerator.
Pamela Warren, MS, CHN(Certified Holistic & Clinical Nutritionist)answered(11/1/2012)Here are the 5 must-haves for weight loss.
1. Decent sized pot 2. Steamer or stainless steel colander 3. Sharp knife 4. Pot holder 5. Fridge full of veggies
Steam your veggies and eat them every day for lunch and dinner. Tell me that you haven't lost 2 pounds per week since you began. At only 25 cal per serving, you could be eating 20 servings per day and only taking in 500 calories. And these calories will be accompanied by the highest amount of vitamins, minerals and fiber that a body needs. Weight loss becomes so simple!
Dr. Kathy McMahon(Clinical Psychologist, Diplomate of Sex Therapy)answered(11/10/2012)(1) A list of foods you have to eat first, before you eat other stuff. Most people think losing weight means eating LESS food, but it actually usually means eating MORE of the right stuff. Make sure you are well-nourished.
(2) A clean counter or table top and an empty sink. Who wants to cook when you can't find room to move or clean tools?
(3) A Menu. They say "if you don't know where you're going, you'll probably end up somewhere else." For eating, if you don't plan what you'll be eating, you'll probably eat what's fast and sounds tasty. If weight gain is a problem, what is tasty may not be what's best.
(4) A Calm Mind. Dr. Durvasula is right: stress plays a big part in over-eating. Have a quick 5 minute relaxation exercise you do right before you eat.
(5) A Beautifully Set Table with a Focus on Food. No TV, no news or talk radio, no Smartphone. Just you, your family, and your food. Calming music is okay, too. No stressful talk at mealtime: keep that for another time.
Natalie Jill(Licensed Sports Nutritionist )answered(11/13/2012)I wish it was as easy as "have these 5 things" but I don't know that I could simplify it THAT much. Instead of 5 things I will share 5 must do's:
Eat unprocessed natural foods (did it come from a plant? An animal? The ground? The sea?) Eating foods as close to their natural state as possible is a must
DRINK a lot of clean water and stay hydrated!
Eat ENOUGH calories. Never starve yourself of skip meals or your risk slowing down your metabolism.
Eat BALANCED meals. All meals should contain lean proteins, healthy fats and healthy carbs
Stay away from SUGAR and PROCESSED foods
If you DO those 5 things is makes it harder to do "do the bad things" -Natalie Jill
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Anonymousanswered(8/13/2012)My kitchen staples for weight watching: 1) Greek yogurt (non-fat) 2) Fiberone cereal (the kind with 60 cals per half cup...looks like little twigs) 3) Apples 4) Broccoli, other colorful veggies 5) Tuna (solid white, in water) 6) Oatmeal (breakfast and/or night time snack)
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CHIgirlanswered(8/25/2012)#1 - Measuring cups and spoons. It's important to know how much you are eating. I used to just coat a pan with olive oil but now I measure out a tablespoon of oil. By measuring you really start to get a sense of how much you are eating - you might be surprised to find that smaller portions are enough.
#2 - Green monster smoothie - http://iowagirleats.com/2012/01/04/my-top-secret-diet-weapon/
#3 - A steamer or some sort of way to cook veggies and protein without adding fat but retaining all of the nutrients.
#4 - Pop chips - for the times when you need something truly crunchy that actually tastes good.
#5 - A kitchen that makes you enjoy cooking. One of the easiest ways to control your calories and nutrients is to make your own food, so your kitchen should encourage this in whatever way works for you. A cute tea towel, a fancy bowl, a cool gadget - whatever makes you want to get in your kitchen and cook!