After you have your meals all figured out and scheduled out (and it may really depend on what your working life is like), the next order of business is to figure out how these numbers really figure in. There are calories and there are fats to watch. The question is to figure out what each means for you. Generally speaking, foods high in fats are also high in calories. These foods can potentially lead to unwanted weight gain. You may already know that consuming trans fats and saturated fats are bad for you. That is correct. Too many trans and saturated fats increases LDL or “bad” cholesterol in your system and puts you at higher risk for heart disease. You really want to limit the amount of saturated fats you have and not consume any trans fats at all. Make sure labels read 0 grams for trans fats. You may already know the benefits of fish. Polyunsaturated and monounsaturated fats are “good” fats and they can be found in fish, nuts, and low-or nonfat dairy products. These facts may be familiar to you already and that’s a good thing because you are already taking a huge step towards getting your health back on track and maintaining it for the years to come.

In addition, there are “empty calories.” Some foods come with this label as they basically add lots of calories to your diet without really doing anything beneficial or nutritional to your body. A good example would be sugar-sweetened drinks such as fruit juice, soft drinks, sports drinks, fruit drinks, energy drinks, sweetened or flavored milk, and the ever-popular sweetened iced tea. Drinks like these add a huge amount of sugar and calories. It’s still very important to stay hydrated throughout the day so opt for water or unsweetened beverages when you can. They may not be the most appealing choices, but water really does quench your thirst the best and keeps those calories at bay. When searching for nutritional information and advice, be careful when looking at magazines and newspapers for tips. Some information of what you find contradicts each other and there is no easy way to lose weight. Fad diets may look appealing at the outset, but they really do nothing to help with a long-term commitment to stay healthy. Diet pills can also seem appealing at first, but they can’t help you keep the weight off and often come with unwanted side effects. They also don’t allow you to learn how to adjust your schedule or eating habits so really your best bet is to make changes gradually and be patient. Results will come, but not without effort on your part.

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