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A Supportive Environment
 Insure a supportive circle of family and friends.
Surround yourself with a healthy environment: whether at home or at work, healthy foods in your kitchen and fridge are main pillars of a successful weight-loss program.
Keep healthy foods in your kitchen at all times- avoid buying and storing sweets, biscuits and candies in your cupboards.
When shopping, stay away from the sweets’ aisle.
Make sure washed raw vegetables (lettuce, cucumber, tomato, mint…) are always available and ready-to-eat.
Read food labels (Nutrition Facts) when purchasing packaged foods (breads, cheeses, labneh) and compare the serving sizes of the “light” vs. the “regular” product. |
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Healthy food selection
Follow the recommendations of the Food Pyramid which are:
- Make half of your grains whole. Eat whole-grain cereals, breads, rice or pasta everyday.
- Eat more dark-green vegetables like dandelion, broccoli, spinach, Swiss chard.
- Eat more orange vegetables like carrots and sweet potatoes.
- Eat more dry beans and peas like pinto beans, kidney beans and lentils.
- Eat a variety of fresh, frozen or dried fruits.
- Choose low fat milk and milk products (cheeses, yogurts).
- Choose low-fat or lean meats and poultry.
- Vary your protein: choose more fish, beans, peas, nuts, and seeds.
- Make most of your fat sources from fish, nuts and vegetable oils.
- Limit solid fats like butter, margarine, shortening and lard, as well as foods that contain these.
- Check the Nutrition Facts labels to keep saturated fats, trans fats, and sodium low.
- Choose food and beverages low in added sugars. Added sugars contribute to calories with few, if any, nutrients.
Eat three balanced meals per day according to your own schedule.
- Avoid skipping meals.
- Control your portion size.
- Drink at least 6-8 cups of water per day.
Keep a daily food record of the foods you have consumed. |
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The Weight-loss Challenge
Be aware that it is a lifetime commitment.
Keep in mind that the challenge will be your ability to maintain the weight loss.
Remember that “good will” fades away with time.
Decide to adopt a lifetime of new choices and behaviours.
Set realistic, progressive and specific goals for weight-loss. |
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I always say: A successive weight loss is based on
30% Healthy Food Selection
30% Active Lifestyle
40% Exercise |
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