Tips for a Healthy Weight
Small changes in eating habits can pay big dividends in overall health. By evaluating your family’s eating habits, you can make subtle changes that build a firm foundation for your own future health and your family. And no matter what you weigh, you can develop and maintain a healthy lifestyle by following simple tips for healthy eating.
Color your plate: Make half of your plate fruits and vegetables. Fruits and vegetables are packed with fiber, water, vitamins and antioxidants and should be included in every meal every day. They fill you up without excessive calories and are a key player in maintaining a healthy weight. The health benefits to eating a diet rich in fruits and vegetables are nearly endless. Fruits and vegetables aid in lowering blood pressure, reducing the risk of heart disease and stroke and possibly some cancers. So, do yourself a favor and stock up on the fruits and veggies, or better yet―grow your own! Hate veggies? Consider Shakeology as an alternative to getting all of your servings in a day in one glass plus it tastes delicious! (learn more at http://www.shakeology.com/michelevaron)
Skip the sugary drinks: Drink plenty of water: Water is an essential nutrient, which means that we need to consume it to live, and drinking water is essential to maintaining a healthy weight. The feeling of thirst can often be mistaken for hunger. If you’re not well hydrated, you may be more likely to over-consume calories at a meal. We know that it is easy to over-consume calories when they are in liquid form as opposed to solid food. Drinking high-calorie, sugary drinks including diet drinks can cause weight gain and increase the risk of developing type 2 diabetes. Water is calorie free, so drink up!
Eat mindfully: Take time to appreciate and taste your food. Try taking one bite of food and chew it at least 20 times. Make it last for over a minute. Taking more time to eat is a very effective tool to decreasing how many calories you eat and to losing weight.
Set realistic goals for yourself: Set goals that are challenging, yet achievable. Your goals should relate to the matters which you have the power to change. They should be goals to change your behavior and lifestyle. Make a goal that includes boundaries and specifics, such as: “Starting Sunday, I will cook a healthy meal on the weekend, from which I can pack my lunches for the weekdays. I will do this at least twice every month.” When you set goals, don’t forget to ask yourself why you want to do this. The reasons why you want to live healthfully, such as for the sake of loved-ones and to reach your personal goals, should be the central motivation for your weight-loss goals.
Balance food and physical activity: People who engage in high levels of physical activity are more likely to weigh less. Aim for 30 minutes of physical activity in a day. Or get a pedometer or FitBit to track your steps every day and aim for 10,000 steps or more per day. Try finding an activity that you enjoy to keep things exciting. In order to lose weight, you need to burn more calories than you consume in a day. Take it one step at a time, and make a goal to move more and to eat less. If you need recommendations for a fitness program, I am here to help you with that too!
Keep a food journal: Keeping a daily diary of what you eat is a great way to maintain focus. It’s easy to forget what you ate. The occasional nibble throughout the day can add up. Journals have come a long way since the improvements offered through electronic technology. Try approved, free smartphone apps such as MyFitnessPal or Lose It to track your daily intake. These apps calculate how many calories you eat in a day and compare it to your daily recommended calorie goal. They are user friendly and are helpful in communication with your health-care provider or dietitian. A food journal is probably the best tool that you can use when working with a dietitian to improve your diet and lose weight.
Eat breakfast every day: Breakfast is the jumpstart that your body needs for the day. Make a point to start every day breakfast. People who maintain a regular meal pattern tend to maintain a healthier weight. It’s important to eat three meals a day so that your body has a regular source of fuel, which is the food that you eat. The habit of eating a large meal at one time and the habit of going for a long time without eating can both lead to weight gain. Shakeology can also be a great, quick and easy on the go breakfast.
Cook your own food: Get a new cookbook or check out Pinterest to search and “pin” favorite recipes. Try simple changes to flavor your foods such as adding olive oil, garlic and fresh herbs to steamed vegetables. Losing weight is a lifestyle change, and any changes that you make to lose weight have to be realistic changes that you can maintain for the rest of your life. A bland and boring diet is probably not a realistic change to help you to lose weight. Make a goal to prepare healthy foods that taste delicious.
Choose healthy carbohydrate sources: Avoid weight-loss advice that advocates “no carbs.” Be an advocate for healthy carbohydrate sources like fruits, vegetables, whole grains and beans. These carbohydrate sources promote good health by delivering vitamins, minerals, fiber and an abundance of important phytonutrients. Avoid refined carbohydrates like those in soda, white bread and sweets, which can promote weight-gain and diabetes.
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