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I've lost 40 pounds by cutting sugar from my diet, as well as most fats (except for healthy fats). I cut out the sugar progressively--eliminating high fructose corn syrup first, then moving on to sources of white sugar. Generally, the only source of sugar in my diet is from fruit. Look for hidden sources of sugar in your diet. They sneak it in EVERYWHERE these days. I still eat what people would think of as traditionally sugary things--but I just eat the no-sugar-added or sugar-free version, so I can still have jam and ice cream and other treats.
Whole grains, whole grains, whole grains! Milton's Bread is the best. It's healthy and packed with flax seeds and fiber. Yummy! If you buy all your groceries once a month, buy two loaves--one for the cupboard, one for the freezer. We also like Nature's Path Optimum Slim cereal--it's loaded with fiber--half of your daily requirement in one serving, and it doesn't taste like cardboard. We also really like Nature's Path oatmeal.
Just replacing all of the white flour/white grain you eat with whole grains like whole wheat or brown rice or whole wheat pasta will help you lose weight. My SO has only focused on increasing his fiber intake and has lost about 20 lbs.
And you can't lose weight without eating fresh fruits and vegetables--sorry. You can substitute frozen veggies where you can, but it still isn't going to have as much of a nutritional punch as fresh. You can get a whole week's worth of fresh veggies and fruits for cheap if you're willing to look. I spent $5 yesterday on a ginormous carton of blueberries. They make a great healthful snack--I combine them with Dannon Light'n'Fit blueberry yogurt or with the Optimum Slim cereal. Sneak fruits and veggies in wherever you can, and eat a salad (really recommend those Salad Spritzers for dressing) or veggie soup for snacks or before meals to fill you up on something healthful.
And Clif Bars are your friend, as are other meal replacements. In fact, Women's Health magazine this month had a great article on meal replacements. I carry Clif Bars with me wherever I go, so that when I need a snack, or I feel my blood sugar getting a little low, I have something on hand that's good for me to eat. Plus, the Clif Bars are a little sweet (one of my few exceptions to no sugar), so they're like a treat. If you buy them by the box, Clif Bars are not that expensive.
Some cheap, healthy meals:
Pasta Primavera (use a frozen spring veggie mix, canned spaghetti sauce with low sugar, and whole-wheat pasta)
Healthy Peanut Butter and Jelly (Milton's Bread, natural PB, sugar-free jam or simply fruit jam).
Stir-Fry (frozen veggies, chicken, brown rice, soy sauce)
Any veggie soup recipe (fresh veggies are cheap)
Oatmeal (choose a low-sugar kind)
Loaded Veggie Pitas (whole-wheat pitas, fresh veggies/bagged salad, spritz of dressing or mustard)
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If I am not better, at least I am different. --Jean-Jacques Rousseau
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