Let’s face it—there’s no single, magical way to lose weight. Everyone’s body is different, which means everyone’s optimal diet is also different. But essentially, losing weight comes down to three main factors: exercise, food, and mindset.
Your food choices each day affect your health ;how you feel today, tomorrow, and in the future.
In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: most diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food. Our brains, more often than not, get in the way of our weight loss goals, and make us think we’re hungry when in reality we’re just bored, tired, dehydrated, or something else. But your brain doesn’t have to be a diet saboteur; in fact, there are plenty of ways to manipulate yourself into achieving your weight-loss goals. Keeping a check on your diet is a must. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same. The good news is that by making smarter choices every day, adopting healthy lifestyle changes, and developing new eating habits, you’ll not only lose weight and be able to keep it off, you’ll also improve your outlook and mood and have more energy.
•Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
•The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
•Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
•Choose foods that are low in saturated fats, trans fats, cholesterol salt and added sugars.
•Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
•Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
•Avoid sodas and sugar enhanced drinks because of the excessive calories in the sodas and sugar drinks.
•Filling up on a hearty morning meal makes you less prone to snacking and overindulging later in the day. One study found that women who ate a large breakfast(around 700 calories) had a greater drop in ghrelin (the hunger hormone) than women who ate a smaller breakfast.
•Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
• Try counting your bites instead, which a recent study found actually works. Study participants lost an average of 3.4 pounds over the course of a month by reducing their daily bites by 20 to 30%.
•Rather than leaving serving dishes at the table where you can easily dip in for seconds, leave them in the kitchen; otherwise overeating is simply too convenient to resist. If you have to physically get up and walk to the kitchen for another helping, you’re less likely to do so.
•Having a smaller surface area prompts you to serve yourself less food and curb overeating.
•We’re not talking about chowing down on a massive slice of chocolate cake every day, but treating yourself to a small sweet after a protein-packed breakfast could help curb your cravings (and keep you from sugar-bingeing) the rest of the day.
•Drinking an entire glass of water before every meal fills your belly, so you’ll likely end up eating less than you otherwise would have.