How to eat right for weight loss

Weight loss is just not easy. But there are some fairly simple changes that will greatly improve your chances of weight loss success. If you're serious about changing your lifestyle, these steps will get you there.
The key is to dedicate yourself to these changes and do them consistently. By following these steps ... you may find it's a little easier than you think!
Step 1: ELIMINATE RED MEAT: By building your meals around fish and poultry, you can keep temptation at bay by eliminating many poor fast food and restaurant choices, which are over-sized and high in fat.
To keep your shellfish, fish, chicken, and turkey diet-friendly, be sure to choose the right preparation method (see #2). Be wary of creamy, high-cal condiments that come with entrees, like tartar sauce or special sauce on grilled chicken sandwiches.
If you can turn into a vegetarian - that's even better.
Step 2: CUT OUT FRIED FOODS: Keep your choices truly healthy by grilling, baking, roasting, broiling or boiling them.
Keep things interesting by adding fat-free condiments to your usual fare. A tangy barbecue sauce will give boiled chicken a kick. Lemon-herb dressing will complement broiled fish deliciously. Salsa is best.
Stock your spice rack is with plenty of herbs and spices so you can doctor up your favorite dishes to your own taste without adding any additional fat or calories. Plant an herb garden and you'll never run out!
If you often eat fast food, forget that combos even exist; they seem like a better deal, but they're just not worth the extra calories! Stick to a grilled chicken sandwich and a side salad when you're on the run.
Step 3: START WITH SOUP OR SALAD: Having a salad or cup of soup for starters can be an at-home habit that pays off in pounds-lost. They can curb your hunger, prevent over-eating, and help you stay in control of portions.
Choose a broth or tomato-based soup like minestrone (rather than a cream- or milk-based choice). Vegetable soup made with broth, stock, or tomato soup is ideal, because the veggies will help fill you up and give you a fiber and nutrition boost.
Step 4: LIME IS THE KEY: Drink a glass of plain water with juice of half a lime squeezed in with lunch and dinner instead of colas. No salt or sugar added. Believe me it works wonders.
Step 5: FINISH WITH FRUIT: Instead of reaching for the cookie jar or helping yourself to dessert after meals, make a point to finish off with naturally-sweet fruit instead of sugar laden treats.
Not only will you save fat and calories, you will also have the added benefit of extra vitamins, minerals and fiber. Few of us eat as much fruit as recommended.
In time, you will become accustomed to foregoing sweets and you'll look forward to your healthier treat just as much.
Step 6: OUST ALL COLAS FROM YOUR LIFE: If you drink regular soda, you may be surprised at just how many additional calories you're taking in. Fevery 20 ounces of Coca-Cola you drink, you're consuming 250 calories. Drink several glasses a day and you can easily down 1,000 liquid calories.
If you're attempting to consume around 1,500 to 1,600 calories a day in order to lose weight, you've almost blown your entire calorie budget on soda!
When you think about how many calories you eat on average and then add in those empty calories, you'll realize what a waste drinking these sugary drinks is -- literally -- they go straight to your waist!
If you drink a lot of soda, think of how many calories you'll be saving if you trade it in for diet soda or water. Hundreds? Even thousands? Remember, every 3,500 calories saved equals one pound lost!
Just say No, to even the diet ones. There is a controversial issue about artificial sweeteners' indirect effect on weight loss that might surprise you.
In the mid-1980's -- when the safety of artificial sweeteners was often headline news -- a study was published in a medical journal that suggested artificial sweeteners cause one's appetite to increase.
Step 7: DRINK UP THAT H20!I know it sounds like a broken record, but it really is important to drink enough water every day. Reach for the rule-of-thumb goal of eight glasses per day.
Plus, drinking water more often will help you with tip #6 . You won't have time to drink soda! You may even find you crave water instead of soda once you begin drinking it more often.
Try going a day or two with no soda and then sit down to a glass; you'll probably be shocked at how overly-sweet it tastes.
Step 8: KEEP A FOOD DIARY.There is no better tool for weight management. Keeping a food journal consistently will show you your trouble areas, the foods that get you started on a binge, the worst times of day, etc.
I'd suggest you keep a detailed food diary for at least two weeks to accurately reflect your habits. Step 9: LEARN ABOUT NUTRITION. Learn all you can about nutrition online, through books, or by taking a nutrition class at your local community college.
Step 10: GET MOVING! We're not talking chugging your way through a one hour aerobics class right away, here. Simply get outside and take a brisk walk for 10 minute every other day. That's all you have to do right now.
Remember, any activity is better than no activity. When you feel more comfortable, add 10 minute increments and/or walk more often.