Do you need a better plan where it comes to controlling your "middle" ground?
It's 2 p.m. and you're hungry. Where are you heading? The vending machine or the convenience store? Or, will you try to be good and hold off into you get home, only to raid the cupboards and gorge?
Winning the weight war means having a clear plan of attack, because the Battle of the Bulge starts with the foods you choose. Here are two easy to use eating plans that can help you avoid fad diets and deprivation.
First learn what and how much to eat. It isn't as complicated as you might think
Strategy one. MyPyramid (www.mypyramid.com), developed by the US government, takes a new approach. MyPyramid is not one-size-fits-all, it can be personalized. A 40 year old mom who needs to lose weight, a 45 year-old dad who has a high cholesterol and a child over the age of two in the family all can eat according to the plan. Each person simply eats a different amount from each food group.
MyPyramid's approach is grounded in whole grains, fruits and vegetables, low-fat dairy foods, lean sources of protein and healthy fats and oils. It's all about balance, variety and moderation. You choose your calorie level based on age, gender and activity level, and take it from there. It's a good way to take small steps to make lasting changes.
Strategy two. Approach healthy eating by looking at how portions fill your plate. To start, refer to The New American Plate from the American Institute for cancer research ( http://www.aicr.org). It's helpful because it's very visual. It teaches you the correct ratio, for example, of protein rich foods to whole grains to fruits and vegetables. If you follow this model at each meal, you'd have all the nutrients you need at the end of the day.
On the perfect plate, at least two thirds of the space has modest portions of vegetables, fruits, fiber rich whole grains or beans. The rest one third or less is filled with protein rich foods such as fish, poultry, meat or low-fat dairy products.
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