In our fastfood and massive portion sized culture, maintaining a healthy weight can be quite difficult- and losing weight, even tougher. Adding to this difficulty is the abundance of fad diets and quick fix plans that doesn’t really do any good, at least not in the long term. If you are one of those people who have tried and failed to lose weight in the past, don’t lose hope. There are plenty of small changes that you can make to your daily diet to achieve lasting weight loss. Let me share to you some of them.
1. Instead of eating three big meals a day, split it into six smaller meals and smaller portion sizes of course.
2. Avoid eating refined carbs such as white flour, rice, pasta and bread. Eat only whole grain carbs such as brown rice and whole wheat pasta.
3. Never skip breakfast. Those who think skipping breakfast is a great way to cut calories usually end up eating more throughout the day. Eating early in the day keeps us from “starvation eating” later on. Apart from that, eating breakfast also jumpstarts your metabolism, making you burn more calories throughout the day.
4. Get rid of junk food and stock up on healthy ready to eat snacks instead. Salt free nuts, whole grain granola and vegetable sticks are yummy and healthy snacks that can help you feel more satisfied.
5. Learn to read a nutrition label. Avoid buying food with ingredients you can’t easily pronounce. Chances are, these are loaded with preservatives and additives. Again, if you can’t say it, don’t eat it.
6. Reward yourself occasionally. Don’t be too hard on yourself. Treat yourself to your favorite ice cream or a big fat juicy hamburger once a week. The more you deprive yourself, the higher the chance you end up overeating.
7. Try to learn how to cook healthy food. This way you can eat healthy food anytime at the comforts of your own home.
8. Reduce your sodium and sugar intake. Excess sugar and sodium intake both carry their own sets of problems. Eating too much sugar can increase weight, blood glucose levels and your risk for heart disease. On the other hand, too much salt in your diet can cause bloating and water retention which can cause weight gain and heart strain.
9. Use a smaller plate when eating. This creates the illusion that the plate has a lot of food in it.
10. Avoid emotional eating. Bingeing can only make you feel worse about yourself in the long run.