Weight loss buddies - shopping list from hungry girls  

Your list is long....from my point of view...I wouldn't trust fat and sugar free food. People eat more if they eat fat and sugar free. Lean cusine is next mistake.
I want to eat real butter and cream and real sugar in my coffe. I never gained weight in my life. I don't drink coke or any soft drink, it is not good for you with and without sugar. I just eat small portions every 4 hours. Whatever I want. I am vegetarian and I believe in whole food diet, not sugar and fat free diet. Sugar and fat free is already proven as wrong.

That is a loooong list but a good one. I think I have moist of it in my pantry. I have been calorie and weight conscious for a while now so have been watching what I eat. I'll copy this list anyways, will be helpful the next time I go for groceries.Thanks!

The best thing to do is to eat all you want and then burn it out by exercises. There is no point in starving your body or taking artificial foods. Eat more of fresh fruits and vegetables in whatever dishes you like and then work out more.

Yes, it's a long list, but you're not supposed to buy everything at once. They give you a list of options. I like how there are many high-fiber choices and ready-to-go choices. I think that it's easier to get off track when you don't have at least a few meal-at-hand options through the week. I would, however, add herbal teas as they are naturally sugar free, hydrating, and delicious!

1. Drink water

Water is quite possibly the single most important catalyst in losing weight and keeping it off longer term.

Water acts as an appetite suppressant by keeping your stomach full and fending off dehydration which can lead to false cravings/hunger.

Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don't drink enough water the liver which works to provide stored fat for energy helps the kidneys eliminate waste and becomes less effective at metabolizing fat.

Drinking water ice cold burns about 62 calories a day. Your body has to work to raise that waters temperature to your body's temperature. This equals around 430 calories per week.

2. Eat regularly

This means eating 5 times a day and the most important meal is breakfast.

Make sure you fuel your body first thing in the morning to avoid hunger pangs later in the day.

When you eat 5 times a day you will never feel hungry, make sure the total calories consumed are sensible and don't over eat in any of the meals learn portion size control!

3. Eat lots of fibre

Eating adequate fiber foods to help keep things moving through your bowel. And like water, fiber rich foods bulk you up and make you feel fuller for longer.

Fibre is found only in plant foods our bodies cant digest it to so it simply goes through the body. During the elimination process it cuts calories consumed by attaching to protein and fat that you eat along with it removes that as well

In addition, high fiber foods are typically low in calories and filling, so you are reducing your calorie intake overall.

Good fibre foods include: strawberries, apples, figs, chickpeas, potatoes, (with skins) broccoli, brown rice, beans, bran and nuts.

4. Consume more good fats

There are good fats and bad fats

Good fats provide you with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostoglandin, a hormone like compound that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease.

For example, the reason oily fish is a great food stems from the fact that the essential fatty acids which it contains can actually help your body burn fat more efficiently and protect against disease. Get at least three portions of oily fish a week with Salmon, mackerel, herrings and sardines being good choices. 5. Get plenty of quality protein

Quality protein is an effective weight control tool because of the satiety factor and its ability to keep you full for longer periods. It also balances out carbohydrates by preventing Insulin spikes that cause energy loss and sugar cravings

Protein helps to maintain muscle mass which is important in the fat burning process.

Good choices include:

Fish, shrimps, Low fat cottage cheese, low fat yogurt, skimmed milk, egg whites, s Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat.

6. Carbohydrates can help you lose weight

Don't believe what you read about carbohydrates being bad for you, they can actually help you lose weight!

A diet containing good carbohydrates such fruits and vegetables, wholegrains and moderate in fat and calories, will result in weight loss

Good carbohydrates will also help you combat hunger pangs as they are slowly realized into the body.

When eating carbohydrates eat them "from the earth" with no refining or processing.

These include whole grains, vegetables; fruits and beans.

Sensible weight loss

If you have read the above you will see that it is not the food group, but the quality of the food in it that's important for fast weight loss.

I have saved the information in my notepad page of ideas/suggestions from mylotters. I find it hard to lose weight as well; I have to begin walking again and only eating a few bites of food when I'm hungry. I tend to eat when I'm not hungry and that's where the trouble begins.

I try to drink green tea that I sun-brew myself; I have a gallon of it outside at this time. Brand name is, Salada, and I love the strawberry/orange flavor; I add a bit of lemon or lime juice to it in a sports bottle and drink it throughout the day.

When I do lose the weight I can keep it off for quite awhile until that is, when I start 'pigging' out again...

This is a great list for all of us who are trying to eating healthier! Of course you don't have to buy it all at once.. There are alot of great things on the list that I already buy every week.. but some things that I don't care for.
I think they key is smaller portions- DOn't totally elminate the bad food-- just do it in portions..
Thanks for this great list.