Weight loss doesn’t have to be grueling, depressing or discouraging. It can be easy, fun, painless and permanent.
41 percent of Americans claim to be on a diet at any given time. But people who lose weight slowly are more likely to keep the weight off. Most people try drastic fad diets that they grow tired of quickly. Actually losing weight slowly is healthier and easier. Incorporate these changes to your food method.
1. Eat breakfast, and eat smaller meals throughout the day
A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K,. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
3. Go for the Grain
By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
4. Downsize your portions of protein
Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.
5. Cook with nonstick pans and spray
Make every meal in a nonstick pan, and you’ll automatically save 100 calories every time by eliminating the butter, margarine or oil used to grease the pan. When sautéing or frying, simply coat nonstick pans with a spritz of vegetable oil cooking spray (0 calories).
6. Eat with others whenever possible
Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
7. Take time to chew your food and enjoy mealtimes
Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors, so reconnect with the joy of eating.
8. Listen to your body
Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full to tell your body that it has had enough food, so eat slowly.
9. Mine sweep for calorie bombs
Shedding pounds is not about self-discipline or willpower, it’s about taking charge of this environment. So get eliminate all that high-fat, high-calorie junk as part of your kitchen and replace it with healthful, low excess fat fare.
10. Think smaller portions
Providing sizes have ballooned these days, particularly in dining establishments. When dining out, choose a starter as opposed to an entrée, split a dish having a friend, and don’t buy supersized anything. In your house, use smaller dishes, think about providing sizes in realistic terms you need to small.