As seen on BCTV Noon News

Week 6 - REDUCE YOUR FAT INTAKE AND START GIVING YOURSELF PRAISE         

FAT

Yes we need fat and eating a low fat diet is not the only answer.  But you still need to be aware of your fat calories because they add up.  1 gram of fat is worth 9 calories which is more than double the 4 calories you get from carbohydrates and protein. 

TIP:

-Aim to keep your added fat to no more than 3-6 servings per day.  One serving is equal to 1 tsp butter or oil or 1 Tbsp salad dressing or mayonnaise.

-Continue to limit or avoid those extras such as cream sauces, cream soups, creamy salad dressings, high fat meats like salami, sausage and bacon.

-Keep cheese to no more than 3 times a week

-Limit nuts to 2-3 servings a week unless you are a vegetarian.

-Use good fats like olive, canola or grapeseed oil in cooking.

-Eat fish twice a week 

PRAISE

This is now week six.  Keep recording your food diary to monitor your progress.  If you have stopped recording, don’t worry.  You can start again this week. 

-Take note of how you are feeling.  Do you have more energy?  Are you feeling better about yourself?  This is success.  Don’t base all your success by the numbers on the scale.  -Look at other aspects of your life that have improved.  Are you exercising regularly now?  Are you eating more often?  Are you eating more vegetables?  Have you reduced the garbage in your diet?  This is all success!

-Avoid the negative talk.  If you say “I can’t lose weight” you won’t.  Start accepting yourself for who you are not what you look like.  Be proud of your accomplishments.  Treat yourself with the respect you deserve and in with this respect comes feeding your body with quality foods.  Celebrate with a spa day!

-It is not “all or none”.  You are not aiming for perfection.  You are aiming for balance and a lifestyle you can live with forever.  Love yourself and the life you are creating.

Watch for the Eating for Energy segment every Tuesday on BCTV's Noon News Hour!

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