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6 Ways to Say 'Yes' to Weight Loss: SparkPeople SlideShow

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6 Principles of Smart Eating

Written by Melinda Hershey, Health Educator

We hear all the time that in order to lose weight, we're supposed to constantly say ''no'' to things. But it doesn't have to be so negative! Here are six smart principles to say ''yes'' to that will help you look and feel your best in the long run.

Principle 1: Say 'Yes' to Portion Control

When you first decide to lose weight, you might approach the process thinking that you won't be able to eat any of your favorite foods anymore--but that's not true! By using portion control, you can literally have your cake and eat it, too.

Instead of munching on your favorite snacks straight from the bag, measure out the proper portion size into smaller containers so that you'll always eat the correct amount. When you go to a restaurant, ask your server to box up half of your meal before your food gets to the table. Every time you say ''yes'' to portion control, you're saying ''no'' to excess calories, feelings of uncomfortable fullness, and weight gain, while still getting a taste of all your favorites.

Principle 2: Say 'Yes' to Breakfast

We hear it all the time: ''Breakfast is the most important meal of the day." And it's true! Saying ''yes'' to a balanced breakfast helps to rev your metabolism and stops you from overeating later on in the day. Try starting your day with a well-rounded meal that includes protein, whole grains, and healthy fats to keep you going until lunchtime. Think you don't have time for breakfast? Check out these quick and easy breakfast ideas that you can pull together in minutes.

Principle 3: Say 'Yes' to Foods with Protein

Protein-rich foods keep you fuller longer while playing an important role in muscle and tissue repair. Lean meats, nuts, beans, seeds, legumes, eggs, soy products, dairy, and even grains are all protein-rich food sources, so it shouldn't be too hard to find ways to say ''yes'' to this nutrient! If you don't eat meat, try these vegetarian protein sources.

Principle 4: Say 'Yes' to Whole Grains, Fruits, and Vegetables

Saying ''yes'' to as many natural foods as possible is a great step toward losing weight and getting healthy. Strive to eat as much fresh produce as possible (at least five servings per day) to look and feel your best. Stumped on how to fit it all in? Check out these great ideas for eating more fruits and veggies.

When choosing grains, make sure to make most of them whole. When grains are refined, they lose many of their nutrients, including fiber, which helps with satiety. Say ''yes'' to complex carbohydrates like brown rice, quinoa, and oatmeal to keep hunger at bay and stabilize your blood sugar.

Principle 5: Say 'Yes' to Smart Desserts and Snacks

When you're trying to lose weight, you might take an ''all-or-nothing'' attitude, banning certain foods (like dessert) from your diet. Although it might seem like a good idea in theory, this strategy is likely to set you up for an all-out binge when you finally do give in to your cravings.

Instead of making desserts and snacks completely off-limits, allow yourself to have them in moderation, or make smart substitutions. Instead of having an enormous ice cream sundae, enjoy a small cone. Rather than snacking on empty-calorie chips, fill up on whole-grain crackers and protein-rich cheese. By making small tweaks like these, you can enjoy snacks and desserts and still lose weight!

Need some sensible dessert and snack ideas? Check out these smart ways to quell your sweet tooth.

Principle 6: Say 'Yes' to Support and Knowledge

Losing weight can be a long and difficult journey, but you're not alone! There are so many resources out there that can help you find your way. Tell your friends and family about your goals to help keep you accountable, and do your weight-loss research using SparkPeople's nutrition articles as a guide. When you say ''yes'' to support and knowledge, you're really saying ''yes'' to a more empowered, informed you--which will make your journey to weight loss a much smoother one.

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Member comments on this slideshow

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KARAZ65

5/29/2013 9:07:28 AM

I love the idea of fat free vanilla pudding and fresh berry sauce on top.

JCD1127

5/28/2013 10:52:18 AM

thank you for the reminders.

SHANNATION

5/24/2013 12:31:06 PM

I am sure I'm like a lot of people in that I struggle with portion control. This is my biggest hurdle to overcome in my quest to lose weight. I've been working on smaller portions of the main dish while adding more veggies if I feel like I'm still hungry. So far it seems to be helping and hopefully continuing down this road will allow me to keep trimming down my portions until they are where they should be!

MRSBETTYBOOP1

5/3/2013 10:14:09 PM

Very good pointers!

CGLLOYD6

5/2/2013 4:22:20 PM

Loved the idea on portion control. Next time that I eat at a restaurant I will remember to have them the box up half of the meal. Great idea!

AJMM90

4/25/2013 8:03:45 AM

Great article. Love the portion control idea at restaurants, will try that next time I eat out.

AGILECAT

4/12/2013 5:57:16 PM

Asking for support can be tricky--well-meaning people come out with opinions and advice that is not always helpful.

JAMESFAW

4/8/2013 12:18:10 PM

This is probably my biggest obstacle. I use portion control all day and then forget it at night (snacking)!

JGMARIE80

3/30/2013 10:29:20 AM

I'm doing portion control. I'm pretty good at it now. In fact I have lost 3 pounds now since March 3 rd doing portion control, walking and drinking 8 lasses of water.

MARYBK6

3/29/2013 9:02:04 PM

I struggle with portion control and I typically don't do breakfast. Breakfast will be my first healthy habit change.

LILYBELLE8

3/24/2013 6:51:22 PM

Agree - these tips are excellent and do-able.

LOLOMIZZEL

3/23/2013 12:45:11 PM

I did great w/ portion control the first couple weeks, then in the 3rd wk was overly confident. My 1/2 cup was increasing in size because I thought I knew what a 1/2 c. was. When the scale said I remained the same this week, the first thing I did was go back to measuring portions.

BAMOM19

3/23/2013 3:39:06 AM

I'm not in agreement with having "your cake and eating it, too." After all, the idea of changing ones lifestyle means forgetting our old ways, and developing new tastes for healthy foods. I think it's counterproductive to hold onto past bad habits by utilizing portion control.