Minor changes in your eating habits can help you manage your weight
If you’ve ever tried a crash diet, you know that sustaining your weight loss and will power can be difficult. Before you know it, you are giving up on your diet and falling into your old eating habits. Next time you are ready to improve your diet, maybe you can take a different approach. Rather than trying a fad diet that eliminates all the fun things from your life, why not start smaller? Set just 5 reasonable goals that are easy to keep. You may not lose weight quickly, but over time, you can develop healthier eating habits that can last a lifetime.
1. Don’t drink your calories
The sugar and calories that are hidden in sodas, juices, coffee drinks, and alcoholic drinks can contribute to weight gain. When you drink a high-calorie drink, you may not even realize how much you are consuming, because it may not fill you up the way high-calorie foods do. Cut back on these drinks by choosing other options. Try unsweetened tea, unsweetened coffee, or zero-calorie seltzer water. If you are having a night out with friends and want to enjoy a drink, try alternating your drinks with seltzer water or choosing lower-alcohol, lower-calorie drinks.
2. Get individually wrapped snacks
Are you the type of person who opens a bag of chips and mindlessly eats handful after handful, without realizing how much you’ve eaten? If so, try purchasing individually wrapped snacks. These smaller packages might help you to curb your appetite. Many come in 100-calorie portions and are aimed at developing healthier snacking habits.
3. Eat more slowly
Many people who overeat find that if they slow down, they will eat less. Take the time to taste and savor your food. Chew it carefully. Put your fork down in between bites. Focus on having enriching conversations rather than focusing on the food at the table. Challenge yourself to eat more slowly than the others at your table.
4. More veggies, fewer meats and carbs
One of the secrets to managing your weight is to rebalance your plate to ½ vegetables, ¼ meat, ¼ grains. Filling at least half of your plate with vegetables leaves less room for the higher calorie meats and carbohydrates. Make sure the vegetables are healthily prepared, so that you don’t add unwanted calories and fat.
5. Close the kitchen at 8pm
Are you a night-time nosher? If so, those evening calories can translate into weight gain, particularly since your body doesn’t have much time to process the food before you go to sleep. Instead, give yourself a certain time, such as 8pm, and make sure you don’t eat anything after that time.
We hope these tips help you see that making one or two small changes can help you get on the road to healthy eating. You don’t have to go on a crash diet or hop on the wagon with all the latest diet fads. Instead you can choose more manageable techniques to lose weight, and as you start seeing success, you can continue to make healthy choices.
This article is part of the American College for Medical Careers blog, providing health tips, school tips, and career tips for our students. Located in Orlando, Florida, we specialize in medical career training in areas such as sonography, health information technology, and medical billing and coding. For more info, contact us online.