Congratulations on keeping your food journal! Taking the time to complete steps like this show your dedication to making healthy lifestyle changes. Your mindset is changing–only good things ahead!
Below are some habits of healthy eaters who have had success losing weight. Read them over and compare to your list. See any room for changes? Don’t get drastic and change your way out of wanting to do this! Little changes, here and there, add up.
Wake up to Water
Looking at your food/beverage journal, what is the first thing you consume each day? If you said water, pat yourself on the back. While you were sleeping you went about eight hours with no water. Get your metabolism working and hydrate your body first thing with two cups of water.
The Importance of Eating Breakfast
Do you skip breakfast? If not, are you eating a healthy one? Research shows that people who eat breakfast consume about 100 calories less than people who skip it! Every successful weight loss plan includes a well-balanced breakfast.
Best Time to Eat Protein
Eat your proteins earlier in the day.
Your Constant Companion
A bottle of water should be your constant companion. Always have a bottle with you, or a glass at your desk. Sip it throughout the day. Make sure you get at least six glasses per day. Aside from the obvious perk of needing water to survive, getting six glasses will boost your resting metabolism meaning you burn more calories! Add lemon, lime, raspberries, coconut, pineapple, mango, or other fruits to jazz it up.
Researchers found that people who ate dairy rich in calcium lost double the body weight and fat of dieters who avoided calcium foods. How can calcium help you lose weight? Studies show it may help prevent fat by suppressing calcitrol, a hormone responsible for storing fat.
Falling Short on the Food Pyramid?
The Standard American Diet is truly sad. Less than 5% of the population gets their recommended daily amount of fruits and vegetables. How does your food journal fair? What unhealthy foods and snacks can you swap out for salads, smoothies, veggies and fruits? Try to add a salad to every meal. Get clever! Make salsas and pestos to add to meals. Have a super sweet tooth? You’ll LOVE this fruit recipe.
Water Before Every Meal
In one study, people who drank two glasses of water before a meal lost 41% more weight than dieters who did not.
Make Nuts Mandatory
When eaten in moderation, people who included nuts in their diet daily lost more inches than non-nut eating dieters.
When you drink from a straw you suck in more air which can bloat you. Skip straws.
Swap Whole Grains for White Flour Carbs
See any bread or pasta on your food journal that can be swapped for a whole grain variety? Whole grains take longer to digest, and make you feel fuller longer than white bread and pastas. Study after study shows people who eat whole grains gain less weight than those who eat white-flour carbohydrates. The unhealthy carbs also speed up the aging process aside from serious health risks like diabetes and cancer.
Crank Up The Fiber
Taking 10 grams of soluble fiber per day could help you lose that stubborn deep abdominal fat. Find all natural soluble fiber in Detox Colon Cleanse.
Omega-3s For Thin Bellies
The American Heart Association and Food and Drug Administration are just two of the many health-related organizations that suggest Americans take omega-3 fatty acids daily. These come largely from fish, but many opt for Vita-Web’s fish oil supplements to avoid toxins and mercury. Aside from the many heart, joint and brain health benefits of fish oil, studies show they can speed up the fat burning process.
Stop Garbage Picking
A bite here and a handful there translates to added pounds! Making dinner, break room snacks, vending machines, pre-party set up, and traveling in the car are all times to be extra careful you don’t sabotage your diet.
Try to Eat Every Three Hours
Try to plan your meals and snacks in a way that you’re having something every three hours, while awake. Of course, keep it healthy and within your daily calorie limit. This will keep your metabolism working!