We have all tried the fad diets that have helped us lose weight quickly but only to leave us with even faster weight gain. Many times we go the grocery store and we are overwhelmed by the marketing concepts to buy foods that we shouldn’t eat. We see “Buy 1 Get 1 Free” in the brownie isle or the chip isle and we think that we are saving money if we get 2 bags of chips for the price of one. In reality we are being encouraged to eat more of the junk food and less of the healthy food. When was the last time you saw “Buy 1 get 1 Free” on bananas? Or a head of lettuce? Probably never at the supermarket, but you can buy all the fruit punch and brownies you can consume.
We budget while having a spending amount in mind and most of us always go over that once we start adding junk food into our carts. According to the Center for Disease Control and Prevention, 67% of Americans are overweight. So leave those chips and brownies in the aisle and move on.
Here are 7 tips from Team Fitness America to keep your diet on track and actually lose weight when feeding both yourself and your family.
1. Make a grocery list before you enter the store and stick to it. Too many times we get caught up in the items on display that we don’t really need but look great. Grab the grocery circular before you hit the store and make a list of what you need for this week’s meals. Resist the urge to impulse buy once you walk in the doors. This will only sabotage your diet and make you feel guilty later.
2. Once you walk in the door with list in hand, avoid the bakery. Most bakeries are situated near the front door for a reason. They smell good and you find yourself standing at the glass case thinking “one donut can’t hurt” or that loaf of fresh pepperoni bread smells so good you find it in your cart. Simply skip this section, if you have impulse control problems (i.e.: I MUST have it) avoid the section altogether. It will be less tempting if you do.
3. Avoid all prepackaged items. Canned goods, frozen pizza, chicken nuggets and other quick cook meals are full of fat, salt, sugar and carbs. Prepare easy quick meals at home with lean ground turkey, lean ground beef, chicken breasts and frozen veggies. The most expensive items in a grocery are the prepackaged, quick cook items and the most likely to sabotage your diet.
4. Shop in reverse. The grocery store is laid out so you spend money; they are not in the business of keeping you thin but making money. So look at your list and know how much you want to spend at the store and start in the meat isle. Meats should be your most expensive item in your cart. Pick your lean meats and add up the cost. Skip the prepackaged chicken nuggets and grab a bag of frozen chicken breasts instead. Sure you may have to cook it and spice it up but it saves you calories, fat and money. The extra 30 minutes you spend today is worth it. Hit the produce isle next and fill your cart with fresh and frozen veggies. Rice, potatoes and bread isles next and you have complete meals. Last should be your dairy and drinks. Look for fat free milk and either unsweetened teas or diet sodas.
5. Eat before you go to the store. This is one tip that we have heard for years. Never go hungry because everything will look good as you stand there starving.
6. Self Check Out. If you actually have to scan your own items and watch the cost go up you will be less likely to want to pay $8.99 for that cheesecake when you think about how it will not only affect your health but your wallet. You will also be more inclined to stick to your budget if you watch and have to manually scan each item that you purchase.
Keep these tips in mind when visiting the grocery store and you will remain on your diet and feed your family for less. With the extra money you save you can buy a personal trainer for the week and ultimately new outfits that you will fit into once you continue on your diet and fitness plan!
For more information about Team Fitness America, please visit http://www.teamfitnessamerica.com/.
We budget while having a spending amount in mind and most of us always go over that once we start adding junk food into our carts. According to the Center for Disease Control and Prevention, 67% of Americans are overweight. So leave those chips and brownies in the aisle and move on.
Here are 7 tips from Team Fitness America to keep your diet on track and actually lose weight when feeding both yourself and your family.
1. Make a grocery list before you enter the store and stick to it. Too many times we get caught up in the items on display that we don’t really need but look great. Grab the grocery circular before you hit the store and make a list of what you need for this week’s meals. Resist the urge to impulse buy once you walk in the doors. This will only sabotage your diet and make you feel guilty later.
2. Once you walk in the door with list in hand, avoid the bakery. Most bakeries are situated near the front door for a reason. They smell good and you find yourself standing at the glass case thinking “one donut can’t hurt” or that loaf of fresh pepperoni bread smells so good you find it in your cart. Simply skip this section, if you have impulse control problems (i.e.: I MUST have it) avoid the section altogether. It will be less tempting if you do.
3. Avoid all prepackaged items. Canned goods, frozen pizza, chicken nuggets and other quick cook meals are full of fat, salt, sugar and carbs. Prepare easy quick meals at home with lean ground turkey, lean ground beef, chicken breasts and frozen veggies. The most expensive items in a grocery are the prepackaged, quick cook items and the most likely to sabotage your diet.
4. Shop in reverse. The grocery store is laid out so you spend money; they are not in the business of keeping you thin but making money. So look at your list and know how much you want to spend at the store and start in the meat isle. Meats should be your most expensive item in your cart. Pick your lean meats and add up the cost. Skip the prepackaged chicken nuggets and grab a bag of frozen chicken breasts instead. Sure you may have to cook it and spice it up but it saves you calories, fat and money. The extra 30 minutes you spend today is worth it. Hit the produce isle next and fill your cart with fresh and frozen veggies. Rice, potatoes and bread isles next and you have complete meals. Last should be your dairy and drinks. Look for fat free milk and either unsweetened teas or diet sodas.
5. Eat before you go to the store. This is one tip that we have heard for years. Never go hungry because everything will look good as you stand there starving.
6. Self Check Out. If you actually have to scan your own items and watch the cost go up you will be less likely to want to pay $8.99 for that cheesecake when you think about how it will not only affect your health but your wallet. You will also be more inclined to stick to your budget if you watch and have to manually scan each item that you purchase.
Keep these tips in mind when visiting the grocery store and you will remain on your diet and feed your family for less. With the extra money you save you can buy a personal trainer for the week and ultimately new outfits that you will fit into once you continue on your diet and fitness plan!
For more information about Team Fitness America, please visit http://www.teamfitnessamerica.com/.
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