Watch your portion sizes! The amount you eat or drink plays an important role in your energy balance strategy. You may be eating more than you realize (MyPlate.gov). It’s a balancing act learn what it takes for your body.
The National Institute of Health recommended 1000 to 1200 calories a day for weight loss in overweight women and 1200 to 1500 for overweight women (1998).
As Joanne points out summer is resplendent in colorful fruits and vegetables, eat them as guided by the new MY PLate guidelines, with half of your plate consisting of these carbs. Eat 3 oz of lean protein per serving to maintain muscle mass and satiety.
Avoid any refined foods, cut sodas, sugary and baked treats, cut back on sodium.
Journal food intake by using one of the many online journals see Sparkpeople My Trackers. It is a free member only access. Here you can be mindful of the volume of food you eat a day.
A few more tips….
Do not bring trigger foods into the house
Pair fruit with protein for satiation
When dining out hit the vegeatables hard with grilled fish or chicken breast
Have a plan
Work the plan and track it
Eat high fiber with lots of water
Know your trigger areas to eat, (ex. watching TV) and emotional triggers, and have an alternative relief
Eat at least every four hours
Stay away from anything white and refined, it has no nutritional value and does not satiate
Moderation not deprivation
Put your goals where you can see them daily
Recommit daily by applauding your efforts
Make goals health related