If you ever asked anyone who is starting a weight loss program you will hear a groan as soon as you mention the word “diet.” To actually have to choose a diet that best fits your “diet,” plan your meal weekly, and then actually follow that plan can get pretty exhausting and frustrating. Some people avoid all the planning and go straight to starving themselves for days, weeks, and some even go months. Imagine not eating any food for months…that is scary. Most experts would agree that starving just doesn’t work. Remember the first article of the month said something about not eating: The Metabolism That Helps You Lose Weight – “In fact, sumo wrestlers don’t eat until late in the day for the sole purpose of gaining weight.” You can’t always get an easy way out of doing something right if you want the best results. Losing weight is a process and, like it or not, it will take some planning. Here are a couple tips to make losing weight more effective, healthier, and something that will fit into your lifestyle.
I learned that K.I.S.S means Keep It Super Simple a while back and this makes sense when we talk about eating healthy. Instead of being concerned with counting calories, using measuring tools for you foods, or performing college algebra just to eat your lunch, try keeping your food simple. When you look at your plate, focus on color variety. For instance all you need to do to get a healthier and more satisfying meal , just make sure your plat is filled with different colors. If everything on your plate is white then you wont get a healthy meal and the nutrients your body needs. Another tip is to stop measuring and counting calories, just choose portions the size of your fist. Depending on your diet you may want one or two fist size portions of protein, vegetables, fruit, dairy, and carbs. So go forth and put away thy scale, calorie counter, and that naughty foods list. Remember K.I.S.S. keep it super simple to stay on track without any frustrations.
Foods on the Naughty List
You know those foods that are “off limits?” Try not to cut them complete from your diet but rather cut your portion size in half or limit them to maybe twice weekly. This way you don’t have to resist temptation from eating a Double Double with fried onions, fries and your drink. If you try banning all the foods you like, later on it will backfire, and you won’t like that. You could end up craving these foods and when you give in to the temptation you can end up feeling like a failure and the downward spiral begins. If you do end up over eating, let’s say you eat two Double Doubles, don’t be too hard on yourself. Just remember the next time you eat to make it something healthy. Also if you end up giving in to a chocolate chip cookie during snack follow it up with a glass of water, and you next meal should include a hand full of colorful veggies.
Welcome All Potlucks
Whenever you get a chance to eat with someone don’t be shy. Eating with a group of people allows for healthy eating habits, such as eating slower and taking smaller bites. Mindless over eating happens a lot when you are sitting in front of a TV or computer. When you eat with others creates conversations, and this means you’ll take breaks between bites. This will allow you to listen to your body when it says it’s full.
Take Some Time
Eating alone can feel well…lonely. Right? And no one, me specially, wants to eat alone. Plus eating alone makes you rush when you eat, you have to remember that it takes your stomach 20 minutes to tell your brain it’s full. If you do need to eat alone choose foods that take a while to chew so you don’t rush and choke. Make your plate look very tasty and attractive too. Please don’t choke! When you eat slowly you are allowing your stomach and brain to keep up, plus when you get full your stomach will have time to tell you.
Break You Fast
You heard breakfast is the most important meal of the day once, twice, ok maybe one too many times, so this means that it’s true right? Yes it is true for several reasons, during your beauty sleep your body went into hibernation mode. Just like bears during winter, that’s why you wake up with messy hair. A bears metabolism slows down and their body starts storing fat for the winter. Your body is doing something similar each night; slowing down and storing fat. When morning comes and you finally eat something your body is telling your metabolism that it can finally stop storing fat. Therefor when you eat breakfast your metabolism jump-starts and it starts to burn that fat into energy. If you skip breakfast then your body thinks it’s still in hibernation mode and store any fat. Wow…what an eye opener. As for breakfast you don’t need to eat something big. No! You can start you day with a cup of yogurt, glass of milk, one egg, bowl of oatmeal or even a simple muffin to awaken the fat storing monster.
Eating Like A Newborn
When I say this I don’t mean pure liquids…I mean every two to three hours. Have you ever heard about having “3 square meals” a day? Well unlike the breakfast one we just talk about this one is NOT GOOD! Instead of eating just three big meals a day you should eat three normal meals with healthy snacks in between. Start your day with your breakfast, snack, lunch, snack, light dinner, and then end it with another snack; you get the picture? Choose a schedule that best fits your day and just make sure you don’t get hungry during the day. This hunger feeling is a sign that your body is afraid it wont be fed and it will start storing FAT.
When it comes to dieting you don’t have to make it tough for you, just give these steps a try and you will see how small changes make a big difference. Some people think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Diets should be more than the food on your plate; it is also about how you think about food and how your body reacts. With these simple steps you should be on your way to that ideal weight.