I know you are all very anxious to get this eating thing started and under control. So let's look at some statements that we've maybe said, thought or heard.
If no one see's me eat it; I didn't eat it...Judy will when she weighs and measures me
Don't eat carbs...your energy is fueled by carbs
Don't consume fat...your brain is 60% fat - you NEED fat
Your success is based on you, getting your head around the concept here. We are learning to eat healthy, eat for nutrients, eat for survival, eat for life, NOT DIET. So we need to eat what we like, not feel hungry & nourish our bodies - this is pretty tall order, but you can do it.
1. You need to be accountable. No excuses, BUT if you completely deprive yourself of little treats and foods you love, you are setting up for failure. Give yourself a little sweet treat once in a while. Have one small appetizer at the dinner party. Keep these little indulgences to a minimum. Once at your goal, you will have a little more flexiliblty, so keep your eye on the prize, Celebrate the vicotry of saying no thank you, to foods that might negate your hard work.
2. Carbohydrates are the body's preferred energy source and will be stored for in the liver and muscle cells for future use. This doesn't mean you should overload on carbs, as unused carbs are turned to sugar and stored as fat. Good carbs (natural in whole foods) contain fiber to help you feel full longer and keep your blood sugar regulated. This in turn will ward off the feeling of being hungry and low on energy. Your daily carb intake should be approximately 45-65% of your daily calorie intake, this includes fruits & veggies. See this ACE article for more detailed information.
3. You’re body needs fat to function. Newer research is finding our bodies are made to enjoy some healthy fats. Taking all fat out of our diets could induce more cravings as well as remove many options from our food plan, resulting in boredom, leading to bad choices. You just have to choose the right fats; polyunsaturated, monounsaturated & Omega fatty acids. Good fats are found in animal & plant foods. Bad fats come in processed foods in the form of saturated and trans fats. Because fats are high in calories (9 per gram) you must be smart about the fat you consume. Look to keep your fat intake at 20-30% of your daily calories. Read a little more here.