Looking to Lose Weight? Try ROTFL

RAYT721
By RAYT721 Latest Reply 2010-07-30 10:50:27 -0500
Started 2010-07-27 12:24:12 -0500

Granted you can lose weight by rolling on the floor laughing because both feats will help you burn calories but the best advice to use the acronym ROTFL is interpreting it as "reading of the food labels."

The main and often overlooked part of a food label is from the serving sizes from which the nutritional data comes from. 100 calories is a decent snack but if the serving size is 3 of something, the package is 300 calories. You don't have to be a math major to figure it out but you do have to read the labels. Pay attention to serving sizes of cups, teaspoons and other measurements other than eaches.

When you look at the total fat line (again it's per serving) try to aim for 3 g or less of total fat per serving. The new labels should record trans fat as well. Try to reduce your trans fat as close to 0 as possible. Realize that some fats are "healthy" fats while others are not. When you get to know more about fat you'll be able to do something about your own fat. (no offense, I could not resist the pun)

Cholesterol has a lot to do with your heart. The data is recorded as milligrams. Reduce your consumption of cholesterol as much as you can. The same is true for sodium. Yes, salt is sodium but there are other sneakier names for components that make up salt/sodium. Watch for them and reduce how much you take it. Your heart and blood pressures will thank you.

Carbs are not bad. They are needed for energy so the ideal carb intake isn't zero but it's as low as your body needs to give you energy without raising your blood glucose levels. A dietitian can help you set up an individual plan that's right for you. If you don't have a dietitian or educator, at the very least test with a meter before and after meals as frequently as you can and keep a diary. Remember that carbs are not entirely sugar, starch or fiber but a combination of each is recorded as carbohydrates. Sugar alcohol is not entirely carbs while in some cases fiber will reduce the number of actual carbs consumed for what's called "net carbs."

Protein is recorded as grams. Watch your protein consumption if you have kidney issues. There is animal protein and vegetable protein so not only is lean meat a protein source but peanut butter, eggs, soy and other products can give protein as well. Read the label, Mabel, and you'll set a healthier table.

Another important fact about food labels is to read the ingredients list. Try to limit your consumption of sugar substitutes and preservatives as much as possible. I firmly believe in moderation when it comes to what to have or not have going in your stomach. Just remember that your meter and your dietitian can help you learn more about what's right and wrong for you.

Now that you can read the food labels you can burn those extra calories by rolling on the floor laughing!!!


8 replies

monkeymama
monkeymama 2010-07-27 21:27:34 -0500 Report

ROFL x2!!! It is very true in everything you said here. I am also learning a whole new thing about foods and glycemic index. I am reading a book (you know which one) and working through a lot of the GREAT advice that it has in there. For some of us, we also have to make do with CHEAP and swing it at times. Praying to the Diabetes Gods and the Hormone/Metabolic Gods that they are nice to us. Still ROFL though!!!

Gabby
GabbyPA 2010-07-27 17:55:36 -0500 Report

You know if you eat more foods that have no labels you will do the best. I try to keep my processed foods to a 5 ingredient max, but I am not always successful. It is true, however, reading those labels will make you laugh. I mean really? Have you ever tried pronouncing some of those words? And we put that in our bodies? Maybe that should make us RUN!

healthygir1
healthygir1 2010-07-27 16:48:31 -0500 Report

great guide!
also important: eating complex carbs (those with fiber,etc) instead of simple sugars

also look for food with more protein
having complex carbs +protein keeps your sugar levels much more even after you eat

as for cholesterol and fats, look for saturated fats, preferably omega-3 fatty acids — these are GREAT for heart health!