Yes 28 steps for healthy lifestyle
- Dietitian.Lauren Hmede
- Feb 24, 2019
- 4 min read
28 Eating Secrets to Help You Lose Weight (and Save Money Too!)
Making small changes can really lead to weight loss, believe or not these 28 tips will change your whole lifestlye and make weight loss easy yet healthy.
1. Out of Sight, Out of Mind
Dont hide fruits instead keep them visible to reach them easily when you get hyngry, you can make apple, oranges and bananas visible ounce you need a snack. Also dont forget veggies that are colorful and rich in antioxidant like carrots and peppers.
2. Always Include Protein
Adding a protein source to your food as they are satisfying and make you feel full for longer period. You can add nuts to your oatmeal or you may enjoy peanut butter with brown toast.
3. Be Prepared and Plan Ahead
Planning ahead for what you need to have on your day is really important so that it keeps craving and temptation away while you get hungry suddenly. Shop during weekend and stick to the list is really important strategy while you are on a weight loss diet.
4. Portion Control Is in Your Hands
Okayif you dont want to use a scale for food you can use hand portions, so you can use a palm size for protein like meats and tofu, two handful for vegetables, one handful for fruits and just thumb size for nuts and fat servings.
5. Know Your ANDI Scores
Eat foods (fruits and vegetables) with high Aggregate Nutrient Density Index (ANDI) scores. The five most nutrient-dense veggies are kale, watercress, collard greens, bok choy and spinach. The five most nutrient-dense fruits are strawberries, blackberries, plums, raspberries and blueberries. So adding food with highest nutrients are important to fuel you up while keep you full!!
6. Track Your Eating Using an App or Journal
Download apps that helps you track your food and exercise too!
7. Eliminate Temptations
Store temptating food out of reach or you can donate some of them for people who are poor.
8. “Hara Hachi Bu” -- Eat Until You're 80 Percent Full
Eat until you are 80% full and give your meals 20-30 minutes of time, chew slowly and listen to your brain signal!
9. Ask Yourself This Question…
Write on your refrigerator is it worth it, so ounce you see it you may stay away from the refrigerator
10. Half an Avocado a Day...
Include healthy fats like avocado every day so it can control HDL
11. Fill Half of Your Plate With Veggies
Fill your plate with veggies that are rich in plenty nutrients and anrtioxidant yet they are filling
12. Spice Things Up
Add spices to your food so you can boost your metabolism and add flavor to your meal at the same time
13. Calorie-Cutting Pasta Swaps
Swap one cup of pasta to one cup of vegetables and then the result will be weight loss.
14. All-Natural Snack Packs
Enjoy healthy snacks that are satisfying like apple slices and peanut butter or you can enjoy peanut butter with carrots
15. Make Dairy-Free Banana “Ice Cream” for Dessert
Enjoy ice cream banana, you can freeze brown banana and then mix it in the blender with almond milk and voila: It is ice cream made with healthy sources If you eat one serving, it is only 105 calories and less than a half of a gram of fat. A half-cup of real ice cream contains 145 calories and eight grams of fat.
16. Strawberry Substitute
Replace strawberry ice cream with one cup of fruits strawberriYou’ll save yourself 118 calories and seven grams of fat.
17. Check the Online Menu
Make healthy choices at restaurant by simply checking the menu online so you can decide ahead what you need to eat outside.
18. Add a Twist to Your H2O
If you dont enjoy water taste you can squeeze some of lemon to enhance flavor.
19. Hunger Masquerading as Thirst
Thirst is mistaken with hunger, so if ou feel hunger try one glass of water to squench thirst feeling.
20. Go Nuts
Nuts are healthy snacks so you can enjoy them between meals. Be careful about the portion size as over consumption is easy.
21. Smaller Plates = Smaller Waistline
Try small kitchenware so that you can eat enough portion while you feel satisfied.
22. Abs Are Made in the Kitchen
Try abs at your kitchen and you will gain muscles easily
23. Don’t Drink Your Calories
Avoid carbonated beverages and caffeinated tea, instead eat your food, dont drink calories
24. What Do Labels and Fables Have in Common?
Read carefully the label as products labelled simply as gluten free or organic dont mea they are healthy
25. Avoid Emotional Eating -- Get Up and Take a Walk
If you are stressed or you feel bored dont go and eat instead have a walk or read a journal dont make eating a solution for everthing!
26. Bowl Is Better Than Box
Measure nuts,almond and peanut butter and then add them into a bowl rather than eating from the whole box.
27. Stick to the Perimeter in the Grocery Store
Enjoy whole grains food and choose always the food fortified with fiber
28. Avoid Alcohol
Alcoholic beverages are high in calories moreover drinking alcohol is always accompanied with consumption of unhealthy food so instead limit youtr consumption to one-two drinks per week and drink always water to prevent dehydration
Sources:
https://dietandexercises.org/index.php/2018/10/25/make-smarter-food-choices-with-these-weight-loss-tips/
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