You’re ten, twenty, thirty, or more pounds overweight, and you’ve been dieting on and off for years.
You’ve lost weight only to gain it all back and more. Why?
Diets are ineffective.
Diets, as we now know, do not work. Weight Watchers concurs. Restricting calories repeatedly affects your metabolism. That’s why so many people gain back all of the weight they lost while dieting.
Nonetheless, Americans who are eager to lose weight continue to try diets. While there is no magic weight-loss pill, there are measures you can take to lose weight safely and permanently while improving your health.
The age-old adage “eat less, move more” isn’t fully true. It is important what you consume.
And here’s a dirty little secret: Consuming refined carbs — simple sugars and starches — is one of the leading causes of obesity in the United States. Carbohydrates that are not burned are stored as fat in your body.
We have gotten heavier than ever since food producers began stocking supermarket shelves with “no-fat” and “low-fat” meals, the majority of which include added sugars.
This is by no means an exhaustive list of healthy eating habits. However, here are 13 of the numerous suggestions to assist you in losing weight and reaping the rewards — more energy and a fitter, healthier you.
1. EAT A HEALTHY BREAKFAST EVERY MORNING.
Breakfast boosts your metabolism. If you skip breakfast, you’re more prone to overeat later in the day.
One thing that all persons who lost weight and kept it off for more than five years had in common was that they all ate breakfast.
Pop-tarts, doughnuts, and Hot Pockets, on the other hand, aren’t going to cut it. Healthy options include cooked oatmeal, whole-grain cereals, whole-grain bread, eggs, and tofu with a salad.
2. STOP COUNTING CALORIES AND EAT FOODS THAT NOURISH YOUR BODY.
A meal made up of fat-free, sugar-free, refined processed foods is likewise devoid of nutrients.
Furthermore, it will not satisfy you as long as a meal of nutrient-dense whole foods such as veggies, lean meats, whole grains, and healthy fat.
Your body will return to its normal healthy weight when you begin eating more nutritious meals and increasing your physical activity (if you aren’t already).
3. ALWAYS HAVE SOME VEGGIES AND FRUIT WASHED AND CUT IN YOUR FRIDGE.
This way, they’re simple to grab when you’re hungry (rather than going for that huge bag of potato chips), and you can toss them in your bag while you’re on the move.
4. REPLACE DIET SODA WITH UNSWEETENED BEVERAGES.
Diet beverages keep your sweet cravings satisfied. They also make you feel better about yourself. Many consumers who use diet beverages reward themselves with additional calories throughout the day.
Drink iced drinks or plain or carbonated water with a slice of lemon or lime instead.
5. USE THE “PLATE METHOD” TO MAKE A HEALTHY MEAL.
Fill half of your plate with low-carb or non-starchy vegetables such as broccoli, asparagus, cauliflower, Brussels sprouts, string beans, mushrooms, peppers, or leafy greens, as well as some fruit.
Fill one-quarter of the container with a whole grain such as brown rice, barley, bulgur, or quinoa, or a starchy vegetable such as maize, potatoes, or beans.
Fill the remaining quarter with protein such as broiled, sautéed, roasted, or baked (not fried) fish, skinless chicken or turkey, lean cuts of beef, tofu, or eggs.
6. CUT DOWN ON CARBS.
Refined carbs (cake, candies, cookies, muffins, scones, cupcakes, soda, fruit juice, syrups, chips, and most storebread) that are not burned are converted to fat.
Even fruit yogurt and many morning bowls of cereal have a lot of added sugar.
Replace fruity yogurts with Greek plain yogurt, go for high-fiber, lower-carb cereal, and include avocado slices, unsalted almonds, seeds, and olive oil in modest amounts in your meals.
7. SHRINK YOUR LUNCH AND DINNER PLATES.
If you and your family dine on plates that are bigger than ten inches in diameter, switch to plates that are nine or ten inches in diameter.
We have a tendency to consume whatever is in front of us. When you use smaller dishes, you have less food in front of you to eat.
8. EAT LESS HEALTHY FOODS ONCE IN A WHILE IN SMALL PORTIONS, UNLESS THERE IS A MEDICAL REASON NOT TO.
Allowing yourself to eat something you enjoy might make you feel starved and irritated, undermining your attempts to eat healthily.
9. WHEN EATING OUT ASK YOUR SERVER TO DOUBLE THE GREEN VEGGIES IN PLACE OF THE POTATO OR RICE.
I always do this and benefit from more nutrients and fewer carbohydrates as a result. Also, at the table, share your food. My girlfriend and I always split an appetizer, and if someone gets dessert with a group, it arrives with a spoon for everyone.
10. KEEP TEMPTING FOODS OUT OF THE HOUSE.
If you stock your fridge and pantry with nutritious foods, you’ll be establishing an atmosphere that will help you succeed. When you’re out and about, reward yourself every now and again.
11. DRINK MORE WATER
It’s fairly unusual to believe you’re hungry when your body actually needs water rather than food. The signs of thirst and hunger are often mistaken. As a result, when your body is thirsty, you may eat more food and consume more calories.
Staying hydrated will help you avoid this problem and lose weight faster. Fill a couple of water bottles and store them in the front of your well-stocked refrigerator. That way, when you open the door to graze for food, you’ll see them immediately away. Then, before you eat or snack, drink a full 6–8 ounces of water. You may come to the conclusion that you don’t need to eat after all.
12. ENLIST FAMILY MEMBERS AND FRIENDS TO EAT HEALTHIER WITH YOU.
It’s simpler when you work together, and your family will profit from your efforts as well.
13. TALK POSITIVELY TO YOURSELF AND QUIET YOUR INNER CRITIC.
Recognize and congratulate yourself throughout the day for your positive efforts. “Instead of pizza, I chose a healthy veggie plate.” Outstanding effort!
The more you congratulate yourself on what you’re doing right, the more energy you’ll have to keep doing it.
Stop telling yourself you’ll never achieve or beating yourself up for eating two bowls of ice cream!
To calm your inner critic, go for a short stroll, put on some music and sway, and most importantly, reassure yourself that tomorrow is a new day and a new start.