How to Lose Weight by Shopping Smart
Posted By: ethernum;
Category: Health;
November 2, 2008
Author ethernum;
1
Buy Smaller Quantities
I know that these big discount stores and price clubs and warehouse clubs all offer a decent value for the money, but then you are left with a lot of food, that you feel compelled to eat or it will spoil, and thus you lose the value of the discount for large volume, right? Save yourself the trouble, and in the end the money, and simply by quantities that you need… nothing more.
I know that these big discount stores and price clubs and warehouse clubs all offer a decent value for the money, but then you are left with a lot of food, that you feel compelled to eat or it will spoil, and thus you lose the value of the discount for large volume, right? Save yourself the trouble, and in the end the money, and simply by quantities that you need… nothing more.
2
Buy Fresh, Not Frozen or Pre-Packaged
Convenience foods, pre-packaged, pop in the microwave or open and eat foods, canned goods, and even frozen pre-prepared foods are all easy, fast, and often inexpensive, but what is the real cost?
Well, it’s a lot easier at two in the morning to pop a frozen pizza or a pop tart into the oven or toaster than it is to actually cook scrambled eggs or prepare a sandwich with the fixings. When you buy foods that you have to prepare to eat, you will be more likely to only eat when truly hungry, and not out of emotion or boredom. Plus, this doesn’t even mention the fact that most pre-prepared and pre-packaged foods contain more starch, carbohydrates, sodium, and sugar then their natural counterparts.
Convenience foods, pre-packaged, pop in the microwave or open and eat foods, canned goods, and even frozen pre-prepared foods are all easy, fast, and often inexpensive, but what is the real cost?
Well, it’s a lot easier at two in the morning to pop a frozen pizza or a pop tart into the oven or toaster than it is to actually cook scrambled eggs or prepare a sandwich with the fixings. When you buy foods that you have to prepare to eat, you will be more likely to only eat when truly hungry, and not out of emotion or boredom. Plus, this doesn’t even mention the fact that most pre-prepared and pre-packaged foods contain more starch, carbohydrates, sodium, and sugar then their natural counterparts.
3
Make a List
The best way to shop when trying to lose weight or maintain weight is to make a shopping list of everything you will need before you go to the store. When you get there, try your best not to deviate from the list too much. If you see something you simply forgot to put on the list, go ahead and buy that, but keep to the list as closely as possible. Don’t let impulse buys ruin your shopping list.
The best way to shop when trying to lose weight or maintain weight is to make a shopping list of everything you will need before you go to the store. When you get there, try your best not to deviate from the list too much. If you see something you simply forgot to put on the list, go ahead and buy that, but keep to the list as closely as possible. Don’t let impulse buys ruin your shopping list.
4
Don’t Shop When Hungry
I know this one seems silly and simple, but it makes a difference. I read a research study once, though I can’t remember where I read it now, but it clearly said that they found people spend more money and buy less healthy foods when they shop while hungry or before they have eaten a meal. If you eat a small meal or a snack before you make your list and go shopping, you’ll be less likely to buy items simply out of craving and not necessity.
I know this one seems silly and simple, but it makes a difference. I read a research study once, though I can’t remember where I read it now, but it clearly said that they found people spend more money and buy less healthy foods when they shop while hungry or before they have eaten a meal. If you eat a small meal or a snack before you make your list and go shopping, you’ll be less likely to buy items simply out of craving and not necessity.
5
Buy Spices and Herbs
Flavorful food, spicy, textured, foods full of taste will satisfy more than just our hunger. People do not eat only for energy and fuel. Most of us enjoy eating for pleasure, entertainment, companionship, and for simple taste – we like to taste our foods. When shopping, check out the spice aisle and look at all the varieties you can add to your foods to give them more flavor, without adding calories. Some spices even have added health benefits, and some, like cayenne pepper, gingsing, fennel, and garlic have been shown to assist with weight loss and digestion.
Flavorful food, spicy, textured, foods full of taste will satisfy more than just our hunger. People do not eat only for energy and fuel. Most of us enjoy eating for pleasure, entertainment, companionship, and for simple taste – we like to taste our foods. When shopping, check out the spice aisle and look at all the varieties you can add to your foods to give them more flavor, without adding calories. Some spices even have added health benefits, and some, like cayenne pepper, gingsing, fennel, and garlic have been shown to assist with weight loss and digestion.
6
Buy Sugar Free – But NOT Fat Free
Sugar free doesn’t always mean fewer calories, and it surely doesn’t always mean healthier – and it’s important to note this. However, when you choose certain snack items such as Kool-aid, pudding snacks, Jello, and the like, sugar free is a better option than the full sugared versions, provided you don’t eat more of the item just because it has no sugar. If you must drink sodas, try the diet or calorie free version instead of the full sugar and full calorie version. With over 150 calories in one soda, you can eat an entire sandwich!
Also, note that there is a difference between “Sugar Free” and “No Sugar Added”.
Check the calories on the fat free items, and you’ll see that the fat free varieties very rarely are fewer calories than the full fat versions. Our bodies feel full faster when ‘fats’ are consumed. One myth about weight loss is that consuming fat free items will help us lose weight. The reality is, per portion, fat free items really offer us no weight loss benefit as far as calories are concerned, and since there is no ‘fat’ to make our bodies feel full, we tend to consume more in quantity to feel the same feeling of fullness. Though I know it sounds like it, 'fat' in foods is not really what makes us 'fat' in body.
Sugar free doesn’t always mean fewer calories, and it surely doesn’t always mean healthier – and it’s important to note this. However, when you choose certain snack items such as Kool-aid, pudding snacks, Jello, and the like, sugar free is a better option than the full sugared versions, provided you don’t eat more of the item just because it has no sugar. If you must drink sodas, try the diet or calorie free version instead of the full sugar and full calorie version. With over 150 calories in one soda, you can eat an entire sandwich!
Also, note that there is a difference between “Sugar Free” and “No Sugar Added”.
Check the calories on the fat free items, and you’ll see that the fat free varieties very rarely are fewer calories than the full fat versions. Our bodies feel full faster when ‘fats’ are consumed. One myth about weight loss is that consuming fat free items will help us lose weight. The reality is, per portion, fat free items really offer us no weight loss benefit as far as calories are concerned, and since there is no ‘fat’ to make our bodies feel full, we tend to consume more in quantity to feel the same feeling of fullness. Though I know it sounds like it, 'fat' in foods is not really what makes us 'fat' in body.
7
‘Diet’ Snacks (Slimfast, Atkins, Weight Watchers, etc)
When you are trying to lose weight, without dieting, it is important not to buy ‘diet’ snack items with these popular diet names. Why? Well, the reason is simple. These diet snacks, candies, bars, shakes, and meals are designed by their manufacturers to be included in the entire regime of the ‘diet plan’ with which they are associated. When these snack items are used in conjunction with these ‘diet plans,’ they are effective if consumed properly.
However, when you consume these items outside of the diet plan, or when eating a ‘normal’ diet, these items can actually have an opposite affect. For example, the Atkins products are made with low or no carbohydrates, but they do have high protein and fat. When you consume high protein and fat, but your carbohydrate intake is low, you will lose weight, and usually quite rapidly. But when you consume carbohydrates and take in high protein and fat, you will most definitely gain weight, just as rapidly.
If you are wanting a healthy snack while trying to lose weight, without dieting, opt for fresh veggies or fruits over diet ‘candy’ bars or diet chips. The chewing helps aid digestion, you can actually consume more actual food and take in less calories, and it’s much healthier for you.
When you are trying to lose weight, without dieting, it is important not to buy ‘diet’ snack items with these popular diet names. Why? Well, the reason is simple. These diet snacks, candies, bars, shakes, and meals are designed by their manufacturers to be included in the entire regime of the ‘diet plan’ with which they are associated. When these snack items are used in conjunction with these ‘diet plans,’ they are effective if consumed properly.
However, when you consume these items outside of the diet plan, or when eating a ‘normal’ diet, these items can actually have an opposite affect. For example, the Atkins products are made with low or no carbohydrates, but they do have high protein and fat. When you consume high protein and fat, but your carbohydrate intake is low, you will lose weight, and usually quite rapidly. But when you consume carbohydrates and take in high protein and fat, you will most definitely gain weight, just as rapidly.
If you are wanting a healthy snack while trying to lose weight, without dieting, opt for fresh veggies or fruits over diet ‘candy’ bars or diet chips. The chewing helps aid digestion, you can actually consume more actual food and take in less calories, and it’s much healthier for you.
8
Buy Natural
When purchasing your foods at the grocery store, buy as natural of products as you can. For example, buy whole grain breads instead of white or wheat. When buying rice, opt for natural or whole grain or brown rice. Buy fresh fruits instead of canned fruits with sugary syrup. Most of these natural products will have less calories, but even if they didn’t, they are healthier for you. When your body takes in more nutrients, it processes and uses food more efficiently, allowing you to metabolize better, thus resulting in weight loss or maintenance.
When purchasing your foods at the grocery store, buy as natural of products as you can. For example, buy whole grain breads instead of white or wheat. When buying rice, opt for natural or whole grain or brown rice. Buy fresh fruits instead of canned fruits with sugary syrup. Most of these natural products will have less calories, but even if they didn’t, they are healthier for you. When your body takes in more nutrients, it processes and uses food more efficiently, allowing you to metabolize better, thus resulting in weight loss or maintenance.
9
Shop Without Kids
If you are a parent, don’t take your kids with you to go shopping. They make it nearly impossible to stick to a list and buy more healthy choices. In the end, they will ask for things you know you should not have yourself if you are trying to lose or maintain weight and it’s easy to give in ‘for them,’ knowing you will probably consume some of what you buy for them anyway.
If you are a parent, don’t take your kids with you to go shopping. They make it nearly impossible to stick to a list and buy more healthy choices. In the end, they will ask for things you know you should not have yourself if you are trying to lose or maintain weight and it’s easy to give in ‘for them,’ knowing you will probably consume some of what you buy for them anyway.
10
Shop With A Friend
Take a friend with you who knows you are trying to lose weight and have them hold you to your shopping list. Plus, having someone to shop with and talk to will keep you occupied while shopping on things other than what foods you want to buy but know you shouldn’t. Not to mention that shopping with someone is always more fun than shopping alone!
These are just some tips on how to shop before you worry about how to eat. Losing weight or maintaining it is, after all, about a lifestyle choice and not just something you do once in awhile. Stay tuned for the next part of the series, How Two Lose Weight Without Dieting, Part Two of Michelle L Devon’s Weight Loss Series.
Take a friend with you who knows you are trying to lose weight and have them hold you to your shopping list. Plus, having someone to shop with and talk to will keep you occupied while shopping on things other than what foods you want to buy but know you shouldn’t. Not to mention that shopping with someone is always more fun than shopping alone!
These are just some tips on how to shop before you worry about how to eat. Losing weight or maintaining it is, after all, about a lifestyle choice and not just something you do once in awhile. Stay tuned for the next part of the series, How Two Lose Weight Without Dieting, Part Two of Michelle L Devon’s Weight Loss Series.
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Trust me, I’ve been fat, I’ve been thin, and I’ve been everywhere in between, and I do know what works and what doesn’t. It doesn’t always mean I follow my own advice or take heed of the research I’ve done, but I have tried and tested these theories, and if you follow them, they do actually work!
To start with, let’s look at things you can do to help lose weight that don’t actually have to do with eating itself, but rather – shopping for weight loss.