Wellness Matters

3 Tips to Help You Lose Weight this New Year

December 31, 2014

By: Beverly Paddock
Registered Dietitian and Certified Diabetes Educator
Cone Health Nutrition and Diabetes Management Center

If your New Year's resolution includes losing weight, then your weight loss journey begins at the grocery store. Changing how you shop can aid significantly in losing weight and getting healthy.

Many people only look at the calorie count on food labels, but there are several other important factors to review when selecting food items:

  1. Note the serving size. It's easy to think the calories and fat listed on the label reflect the amount for the entire package. However, this isn't always the case. Fat, protein and carbohydrates are the main calorie-containing elements of food and are important items to review on food labels.
  2. Make a grocery list before your shopping trip. This will help you plan healthier meals, make smarter decisions and avoid impulse buying. Often times, the food located along the perimeter of the grocery store are the more healthy options, such as fresh produce, meats and eggs. Try to fill the majority of your list with the "perimeter" items.
  3. Buy frozen or in bulk. "Expensive" and "healthy food" doesn't have to go hand-in-hand. Frozen fruits and vegetables are just as nutritious as fresh produce and often cost less. Also, grocery stores will sometimes have a weekly sale on certain lean meats. Buy it in bulk and freeze what you don't plan on eating that week. Grocery lists are also a great way to stay within your budget while shopping.
Click here to learn how Cone Health Nutrition and Diabetes Management Center can help you succeed or learn how you can benefit from the wellness services offered at Alamance Regional Medical Center.


  1. Ideally weight can be decreased between 1.5 kg - 2.5 kg or can even 7kg at the weekend. After that just how you maintain the ideal weight. As quoted from another diet site, the following details of the first day until the seventh day proram you should do.

    The First Day
    The first day is a very important day in the diet. Because of all the old habits changed and of course require some adaptation. Start the day by consuming fruits and watery light. Throughout the day you can only eat fruits rich in water, except bananas. You can also drink enough water to prevent dehydration.

    The Second Day
    If you want to know cara menurunkan berat badan, then you should be on a strict diet of vegetables. Consumption of vegetable colors. To process it should be consumed boiled or raw in salads. Do not cultivate by frying or pan-fried.

    To add variety, you can add the potatoes. But how to process it should also steamed or boiled. Do not forget to keep the consumption of water at least eight glasses a day.

    The Third Day
    Combine vegetables and fruits to be more colorful. You can consume three times or more a day. Do not add the potatoes or bananas if you want to lose weight by 7 kg. Drinking water intake remained as the previous day to avoid dehydration.

    The Fourth Day
    Today you can only eat bananas and milk. Bananas can be processed into anything except fried, eg banana milkshake or consumed directly. Remember, only two of this menu are allowed.

    Fifth Day
    On the fifth day is usually you already feel a little difference and a little lighter. You should consume 5 tablespoons of rice. Add 7-8 pieces of raw or stewed tomatoes. You can eat rice twice in the morning and afternoon. For dinner you should not consume rice. Increase your water intake.

    Day Six
    The morning breakfast with protein, for lunch consumption 5 tablespoons rice with a side dish of vegetables alone.

    Seventh Day
    The last day diet you can still consume 5 spoons of rice with vegetables and fresh fruits.

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  4. I really liked your advice to take note of the portion sizes you are eating. Some people don't recognize the importance of such an action. However, it really does make a difference when you are trying to lose weight. The last thing that you want to do is eat large portions for every meal. That is a surefire way to gain a lot of weight. http://www.estudio.us

  5. Yippee! Now I think I also can accomplish my mission to lose my weight. Your tips seems to be very effective. Three perfect healthy way lose weight

  6. Thanks for the tips. After pregnancy i was fat and diets didn't work well. A lot of exercises plus diet and pills made me beautiful again. Here is good reviews of the best weight loss things http://customerhealthguide.info

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