Healthy eaters are not constantly struggling with their weight. They don't go to bed hungry and they don't lack energy. Quit fad dieting and begin eating healthy. Follow the five steps below to turn your diet into a lifestyle and become a healthy eater.
(1) Eat breakfast everyday.
Never skip breakfast. Never. No matter what excuse your brain comes up with to skip breakfast, it's just not worth it. Research continues to show that weight control and eating breakfast go hand in hand. One study demonstrated that those who ate breakfast were more successful at achieving their weight loss goals.
Why eat breakfast? You stay full longer, you have the energy for the day, and you're not grouchy. Focus on protein and fiber for healthy breakfasts. Eggs, Canadian bacon, whole grain pancakes, fortified cereals, high fiber toast, oatmeal, fruits, and yogurt are all healthy breakfast options.
(2) Control portion size.
The deck is stacked against you. Portion sizes have been rising steadily over the past 30 years. It's up to you to develop portion-limiting strategies and eat healthy.
Let's start with the plate. Get rid of large sized dinner plates and opt for smaller salad plates. Before cooking, visualize the proper portions-half the plate should comprise fruits and veggies, a quarter of the plate should be protein, and the remaining quarter should be whole grains.
Next, estimate common serving sizes. Aim for 1 cup of liquid foods (about the size of a baseball), 3 ounces of meat (approximately one deck of cards), 2 tablespoons of dressings and sauces (the size of a golf ball), and 3 ounce biscuits (a hockey puck).
Finally, control portion size while dining out. Order your food with a to-go container and box up half your meal before eating. You just saved yourself half the calories you would normally have consumed.
(3) Snack between meals.
With your portion sizes in check, you will quickly realize why it is necessary to eat every 3-4 hours. Healthy eaters eat more food in smaller portions throughout the day. Proper snacking involves maintaining a low-overall calorie intake and snacking only when hungry.
The key to success is keeping snacks around 100 calories and opting for fiber and protein when available. Try apples with a thin slice of cheese or a tablespoon of peanut butter, yogurt and fruit, fresh vegetables and cottage cheese, whole wheat toast with a tomato slice, a hard boiled egg, or a cup of raisins with walnuts.
(4) Eat the right amount of calories for your body.
The one secret to losing weight is to limit calories. The amount of carbohydrates, fat, and protein you are getting is irrelevant if you are not burning more calories than you consume. That's it. Eat less or exercise more, but you need to burn more calories than you eat to lose weight.
The average recommended daily allowance is 2,000 calories, but you may find that you are far from average. How many calories you need depends on age, gender, height, weight, and activity level. There are several online tools to help you figure out your ideal calorie intake. Keep a food journal to make sure you are getting the adequate number of calories each day.
(5) Eat before going out to eat.
Sounds crazy, doesn't it? Eating a nutritious snack before dining out will keep you from over-indulging. Why? Hungry people make bad decisions. Your goal when dining out is to make healthy choices and control portion size. You'll be much more likely to box up half your meal if you have already limited your hunger.
Find satisfying snacks-a handful of walnuts, high fiber bread with a low-fat cheese spread, a hard-boiled egg, several slices of oven-roasted turkey, an apple, a high-fiber breakfast bar. Eat about 100 calories of nutrient-rich lean protein, low-fat dairy, or filling fiber before heading out the door.
Resources:
Skip Breakfast, Pack on the Pounds
Maintaining a Healthy Diet for Life