Healthy eating habits are minor adjustments you incorporate into your lifestyle to stay fit and strong. When you are overweight, these minor adjustments can potentially save you from weight-related diseases that can strike your health any minute.
Health issues like obesity, diabetes and stroke are just some of the examples of deadly weight-related problems you should protect yourself from.
Part of eating healthy is following a strict diet. But diets are not exactly easy to follow, especially when you love eating food.
Rather than forcing yourself to go on a strict diet, here are eating habits you can follow to help your health adapt to a healthier lifestyle.
Choose A Diet That Consists Of The Food You Like
it may seem that the best weight loss method is to stop eating the foods you overindulge, but starving yourself will do nothing but damage your health further. A diet that consists of foods you do not like is also not good as it will only set you to failure.
According to medical researchers, If you completely eliminate the foods you like, you will most likely abandon your diet plan. So it is important that you eat the foods you love. Just make sure you do not overindulge.
Eat In Smaller Portions
Eating smaller food portions mean you cut down your calories. Doing this can help your body burn off your excess body fat to fuel your body’s need for energy.
To encourage smaller meals, you can substitute your regular large dining plate to a smaller one. Using a smaller plate gives you the illusion that you already have too much food on your plate.
Another tip you can do is to ask your waiter to cut your order in half and put the other half in a takeaway bag to consume later. This does not only help you eat less, it cuts down your costs as well.
Use The Fist Rule
Though eating out in restaurants sounds more convenient, the portion sizes they give you are definitely too much. In fact, food portions in the United States have increased thrice as much over the course of two decades.
According to most dietitians, keeping your meals no larger than your fist will keep your calories in check.
Be A Mindful Eater
Eating the right amount of food is only half the battle. The other half lies on your head as there is a psychological component in eating. When people know that they are being watched, they tend to eat lesser portions because it constantly reminds them that they should not eat more.
This phenomenon is mainly why many people who take part in studies successfully lose weight regardless of which group they are assigned to. They stay conscious about their meals simply because their behavior is constantly watched, observed and studied.
Eat More Lean Proteins and Fiber
One of the secrets to weight loss is keeping yourself full. Source your meals from fiber-rich foods and lean proteins. They help you stay filled and satiated for longer hours.
As fiber and protein take time to digest, sugar and other nutrient absorption will take time. These foods help stabilize your blood sugar and prevent diabetes.
Processed foods like cookies, candy bars and pastries on the other hand are easily digested. They can cause your blood sugar levels to spike. This instability is responsible for that intense hunger even if you just ate a few hours ago. So it is important to stay away from these foods.
Stop Drinking Sodas and Other Sweetened Beverages
Sodas, juice concentrates and cocktail drinks taste a lot better compared to water. But what they make up for taste, they lack in nutrition.
A study of 170 obese women between the age range of 25 to 50 found that by replacing beverages to plain drinking water, you can encourage weight loss.
Set Your Kitchen
The foods found in your kitchen can trigger your usual unhealthy eating habits. If you line your shelves with sugary snacks and processed junks, you are most likely going to abandon your diet and start munching on these foods again.
What you can do is to set up your kitchen to make it more dieter-friendly. Keep healthy foods in sight by putting a basket of fresh fruits on top of the counter.
You can also chop vegetables beforehand so that you can easily whip up a salad or a healthy snack in case you get hungry.
Reduce temptation by throwing away all processed foods, sweet treats and heavily salted snacks. And try not to buy these foods again whenever your grocery shop.
Grocery Shop With A Full Belly
Shopping in a grocery store with an empty stomach is a recipe for disaster. Shopping while hungry will encourage you to impulsively buy unhealthy foods that should have been forbidden in your kitchen the first place.
As mentioned earlier, eating right starts with stocking your pantry, fridge or cupboards with healthy foods.
Surrounding yourself with people who support your decision to become healthy will encourage you to stay on track. Be sure to pick the friends who understand how important it is for you to stay healthy and lose weight. Keep yourself accompanied by people who will not tempt you to go back to your old ways.