Do weight loss programs and ethnic restaurants mix?

When you’re following diets and weight loss programs, it can be difficult to eat out at restaurants—let alone ethnic ones. As enticing as trying new, different foods can be, some people are too worried to enjoy themselves at ethnic restaurants because they fear they’ll blow their calorie count in one sitting without even knowing it. This is understandable, as it can be hard to know how many calories you’re eating when you’re unfamiliar with the ingredients used.

Since the dishes served in ethnic restaurants may be more complicated to assess, we gathered some good strategies and tips from one of the top weight loss clinics in Southern California to help you navigate the menu served at some of the more exotic restaurants.  

Japanese Food. Many weight loss clinics recommend many of the foods included in a Japanese diet. Miso soup, green team, yakitori, sukiyaki and sashimi are all great choices. Try to stay away from white rice, fried dishes, tempura and udon. Also, opt for low-sodium soy sauce whenever it’s available. 

Mexican. It’s hard to resist food that originates from south of the border. Luckily, much Mexican food features grilled poultry and seafood, which are both easy to incorporate into weight loss programs and diets. Other good choices include soft tacos—the fried hard shells pack a lot more calories—as well as taco salads without the shells. Salsa is great for spicing up your meal without loading your plate with calories, plus it may boost your metabolism. Try to avoid meals drenched in sour cream and cheese, like quesadillas, and don’t indulge in too much chorizo.

Italian Food.  Many Italian restaurants offer fabulous green salads, broth-based soups, grilled meats and fish. When it comes to sauces, your best bet is to opt for marinara, clam or wine sauce. It’s best to have less heavy cheese-filled pastas, linguini with cream sauce, and lasagna.

Chinese Food. When you hit up a Chinese restaurant, opt for the veggie-laden dishes, or those with tofu, poultry and seafood. Often times, the stir-fried, steamed, simmered, braised dishes can be very filling, healthy choices. Try to stay away from white rice, noodles, fried appetizers like spring rolls, and sweet and sour sauce.

Click here to get more tips for having success with weight loss programs.

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3 Tips for making weight loss programs heart healthy

One of the most important reasons to kick obesity and achieve a healthy weight is to improve your heart health. Weight gains, yo-yo dieting and eating unhealthy foods all affect our heart health, so why not strive to get a handle on your weight and eat healthier? With the help of healthy weight loss programs and an exercise regime, you can add years to your life. Here are some tips that were shared with us by the medical staff at our favorite clinics for weight loss.

Up your produce consumption. Fruits and vegetables are low in calories, packed with fiber, loaded with nutrients and a key component in the success of all healthy weight loss programs. The fiber helps us feel full longer and suppresses our appetite, while promoting healthy digestion. In addition, the high content of vitamins and minerals provide the body with antioxidants to help us combat the negative effects of free radicals. Add both fruits and vegetables to every meal, whether in a breakfast smoothie, salad, soup, as a side dish or in place of dessert.

Increase your intake of lean protein. Protein is essential for curbing hunger, but it needs to come from lean sources so that you don’t raise the cholesterol levels in your blood and gain weight. Clinics for weight loss recommend choosing lean, skinless poultry, as well as wild-caught fish like tuna, salmon and mackerel, and any plant proteins, such as beans and lentils, as they are all low in saturated fat. If you opt for red meat, make sure to select grass fed lean cuts and to trim any visible fat. And remember, if you go for fish, you’ll get a good dose of heart-healthy omega-3 fats.

Consume your heart healthy fats. It’s important to incorporate omega-3 fatty acids into your diet, as they help regulate blood cholesterol levels, boost our mood, improve our skin and bolster heart health. Some excellent sources include the fish we mention above, salmon, tuna and mackerel, as well as avocados, olive oil, and nuts like walnuts, cashews and almonds.

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Get in summer shape

The thought of beach parties and beach barbecues gives some people a touch of anxiety, especially when they’ve slacked off on their diet and exercise regimes. It can be easy to put on weight during the winter months, but if you’re motivated to get into last year’s swimsuit, then there are many easy programs for weight loss available to help you achieve your diet goals. 

The basis of these weight loss plans is to transform your lifestyle by replacing bad eating habits with healthy ones. The good news is, you can change your lifestyle in small, manageable increments so that you don’t feel deprived and end up bingeing. Go at your own pace—adopt one habit a week, or every few days, and within a few weeks, you’ll feel better about busting out that swimsuit.     

Below is a list of healthy behaviors recommended by weight loss centers that can help you lose weight and get into better shape, and make you feel better about the upcoming summer months.

Hydrate. We can’t reiterate enough—drinking plenty of water is essential to weight loss. The key is to make it easy and convenient, so that you don’t feel like it’s a chore. Make sure to tote water bottles with you whenever you leave the house and prep pitchers in your refrigerator with slices of lemon, lime or cucumber to motivate you to drink more.

Lighten up. When you downsize your portions and eat lighter foods, you’ll quickly see results. Either use smaller plates or only fill between two-thirds and three quarters of your plate, and aim to eat more salads, fresh fruits, cold soups and lean sources of protein such as salmon, chicken and tuna.  

Eliminate processed foods. One of the quickest ways to see results with easy programs for weight loss is to cut out anything processed, especially junk food. If you can’t eliminate them altogether, then try to slowly wean yourself.

Move it. Start going to the gym regularly and mix up your workouts. Try to integrate cardio and strength training, as well as flexibility programs such as yoga or Pilates classes. If you just can’t stand the thought of working out on some days, at the very least, get outside and walk or run. Getting outdoors is excellent for your well-being. If you haven’t exercised in a while, consult a physician at one of the weight loss centers in your area to determine the safest way for you to get back into it. 

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