How to Grocery Shop for Weight Loss

For many people, knowing how to grocery shop for weight loss is one of the last skills that are developed before things finally turn around and the pounds start to fall away. Stepping into a supermarket can be a quick way to throw a diet plan out the window and find ourselves surrounded by every temptation we struggle with throughout the rest of the week. It all looks fantastic.

Understanding How to Grocery Shop for Weight Loss Gives You an Advantage

While we tend to give ourselves a hard time for plowing through half a bag of chips in one sitting, the problem doesn’t actually start when you open the chip bag. Instead, it starts at the store when you bought the food in the first place. This is what makes it so important to learn how to grocery shop for weight loss. The foods you purchase while you’re there can play a very important role in your successes throughout the rest of the week.

Though it may seem like being able to grocery shop for weight loss is something rather obvious, there are actually some strategies that you need to put into place to get it right. Fortunately, these strategies aren’t at all difficult, and they only get easier with each trip to the store.

Grocery Shop for Weight Loss in Every Department

Make sure you have a list ready, stick to it, and keep the following in mind as you head through each department of the store:

Meat, poultry and fish

Look for lean meats so you can benefit from the protein without overdoing it with the fats. Ideally, you should purchase meats that are 95 percent lean or more. Even 5 percent less, at 90 percent, greatly boosts the amount of fat per serving. Choose only chicken or turkey breast. Leave the dark meat alone. In the fish department, do yourself a favor and buy the shrimp, which is low in fat and calories but high in proteins.

Dairy

Buying cheese by the brick/block is the fastest way to overeat. Either take it to the deli and ask them to slice it for you or do it at home. Have a food scale handy so you can measure 1 ounce portions. That way, you won’t risk eating too much of it. While cheese is great for you, it doesn’t take much for it to break through your calorie limits. In this same department, buy plain Greek-style yogurt. If you want fruity flavors, add your own fresh or frozen fruit. You’ll keep all the nutrients without the added sugar.

Fruits and veggies

Look for a broad spectrum of color options. Try and have something from every color of the rainbow in your basket. Buy fruits and veggies that have varying shelf-lives and eat the ones that spoil the fastest first, to reduce the amount you risk throwing away.

Whole grains

This department doesn’t get enough credit but it’s fantastic for you, keeps you regular and is packed with nutrients such as B-vitamins. Get experimental and discover new recipes you’ll love with quinoa, bulgur, barley, brown rice and whole grain pasta.

Extra Tips to Grocery Shop for Weight Loss

Don’t forget that the way you navigate the store can alter the way you grocery shop for weight loss.  Stores are very carefully designed to make sure you purchase as much as possible, particularly when it comes to items that are unhealthy or unnecessary.  Use these added tips to be sure you adhere to what you learned about each department.

• As much as possible, stick to the outer edge of the store. That will keep you primarily focused on whole foods as opposed to processed items.  If you can, skip the snack aisle altogether.  If you must head down the dreaded chip aisle, know what you’re going for and place only that in your cart. Don’t impulse shop.  It’s harder than you think!
• Have something to eat before you shop. The less appealing the food is when you’re grocery shopping for weight loss, the more likely you are to buy only what you need.  If you head in while you’re hungry, everything will seem exceptionally appealing and you’ll end up buying far more than you bargained for.
• Make a list and stick to it. Go through the flyer to see where you can save some money.  Create a list based on the meals you intend to make during the coming week.  Once you’ve got it, stick to it.  You might find that it helps to write your list in the same order that you’ll find the items in the store – as much as possible – in that way, your list will also act as a map and a guide.

* This article is for informational purposes only and not to be taken as medical advice. Always consult with your doctor before making any changes to your medications, supplements, diet, or exercise routine.