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Weight Loss Tip: Extreme Pantry Makeover

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What you eat will go a long way toward your long-term success or failure with weight and fat loss. So, what is an extreme pantry makeover? I’m glad you asked!

You may need to take small steps when changing your eating habits. If you eat too much fast food, stop eating--or severely limit--fast food this week. You may also need an extreme pantry and refrigerator makeover to help you make those step-by-step changes. If bad foods are in your kitchen, you will eat them!

What foods are in your kitchen? Here are some examples of foods you may need to throw out to help change bad eating habits:

--Sugary cereals
--Sugary fruit juices
--Candy, doughnuts, sweet rolls, pastries, etc.
--Bacon, deli meats and other processed meats
--White flour products like bread, rolls and crackers
--White rice
--Condiments like ketchup, mayonnaise and salad dressings (limit these)
--Sugary jams and jellies
--Vegetable oil
--Margarine (limited quantities of butter is better)
--No fried foods
--Any food high in fructose corn syrup
--Canned, creamy soups (broths are better)
--Foods stored in boxes or bags

Add these types of food to your kitchen stock:

--Water and unsweetened drinks like green tea
--Oatmeal (not instant)
--100% whole grain cereals
--Fresh beans of all types (not in a can)
--Brown rice
--Sweet potatoes
--100% whole grain breads and pastas
--Unsalted nuts like almonds, walnuts and pistachios (limit to a handful)
--Condiments and spices such as mustard, cinnamon, salsas and low fat dressings
--Extra virgin olive oil, canola oil (virgin coconut oil is good for cooking)
--Low fat milk, low fat yogurt, low fat cheeses (including cottage cheese)
--Fresh fruits and vegetables– I’ve never heard of anyone getting fat by eating too many fruits and veggies.
--Eggs - There’s nothing wrong with whole eggs (from cage-free chickens)
--Tuna in water (white albacore) and Wild Alaskan Salmon
--Grass-fed lean beef like round and flank steak
--Turkey and chicken breast (skinless)

I also recommend supplementing your food menus with items such as multivitamins, fish oil and green tea extract. Discuss your supplement choices with your doctor. For instance, vitamin D3 has proved to be beneficial for me.

Ready, set, go….kitchen cleanup time!

Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark is the owner of My Fitness Hut, Her Fitness Hut, Sports Fitness Hut and My Nutrition Hut. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s main site:

Your Fitness University http://yourfitnessuniversity.com

Add a Comment2 Comments

Excellent! Glad I could be of help to you. Let us know how its going!

February 28, 2011 - 7:29pm
EmpowHER Guest

Great article! Extremely helpful. I was recently diagnosed with Type 2 Diabetes and this article gave me an excellent starting point in rehabbing my food cabinets. Thank you

February 28, 2011 - 4:15pm
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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.


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