This is an article for all the women who have pledged this year to build healthy eating habits.
While New Year’s resolutions come in all forms, many of us sit in December and decide this year to really commit to eating healthier and smarter.
Finally, we promise to eat less sugar, reduce portions, eat fruit and vegetables and stop eating ice cream just before bedtime. Even if we really want to implement it, without a real plan and strategy, our New Year’s resolutions are doomed to fail.
Think of a “diet” and we can assume that it requires a radical renewal of your life or unfortunate restrictions. But when it comes to permanent weight loss, research shows that it is better to make small, consistent changes rather than seek a major overhaul of the way we live.
Building healthy eating habits is something that is really worth taking. If you are starting January thinking that a long-term habit change is what you need, not just starting a short diet that will help you quickly but not permanently lose weight, you are already on the right track. To help you reach your goal faster, here are some super easy ideas you can take along the way to eating right.
1. Eating Color / Eat the rainbow
Making sustainable changes to your eating habits will not only improve your overall food intake, but will also stabilize your energy levels and give your body and mind the strength to take on any challenges that the year throws at you. It is time to focus on maintaining a balanced diet. One of the best ways to stay healthy and give your body the nutrients it needs is to add fruits and vegetables at every meal. Fruits and vegetables are low in calories and nutrients, meaning they are full of vitamins, minerals, antioxidants and fiber. Focus on consuming the recommended daily allowance of at least five servings of fruits and vegetables and this will naturally satiate you and help you reduce unhealthy foods. Add antioxidant-rich fruits to your favorite cereal. Eat sweet fruits – oranges, mangoes, pineapples, grapes – for dessert. Swap your usual rice or pastry plate with a salad. Instead of eating processed foods, eat vegetables such as carrots, peas, or cherry tomatoes, along with spicy hummus or peanut butter. The more colors you paint your plate, the more variations you get on the nutrients. Plus, it keeps the food intake interesting and varied so you don’t get bored. Speaking of which…
2. Try new foods
It seems that we eat the same foods repeatedly. This limits our nutritional range. Try new foods. It is so easy to find a new favorite dish that you have missed all this time. If you choose a diet with foods you do not like, you are doomed to failure. Food is a pleasant experience; if you cut out all the foods you like, you probably won’t stick to your plan. Many popular diets like to exclude certain groups of foods, but it is important to get a wide variety of nutrients from different sources. Have a balanced mixture of carbohydrates, fats and proteins in every meal. Many diets will demonize one of these macronutrients, but you need them all.
3. Pay attention to your food
Careful eating is about paying more attention to how we eat to make better choices about what we eat. If you think about the act of eating and how important it is, you will have more time to create new habits. Stop eating in front of the TV or computer, remove all distractions, and actually pay attention to what you put in your plate and in your mouth. You will feel more satisfied! Stop eating when you feel full and ultimately make healthier choices. For many people, food is a boring job, a challenge, even a source of horror as they try to overcome bad eating habits. But nutrition should be a joy and central to family life. Many cultures around the world emphasize the enjoyment of food, which includes cooking and eating with other people, as an integral component of good health. Recent dietary guidelines say that healthy eating involves “enjoying the food and celebrating cultural and personal traditions through food.” and increase the pro-social behavior at maturity.
4. Eat slowly
It’s important to reduce your eating rate and think of food as nourishment, not just something to do quickly between meetings or on the road to pick up the kids. In fact, it takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel swollen. This will help you regain your focus on the diet itself and keep you from eating too much. Some people are better at self-regulation than others. It all comes down to controlling your appetite. It is controlled by your brain and the hormones that the food secretes. Eating slower can help, as your stomach gets a chance to release hormones that tell your brain that you have eaten enough.
Studies show that one of the helpers is guarana. It suppresses appetite, and thanks to the high amount of fiber, fatty acids and proteins it stimulates weight loss. The presence of a large amount of fiber has a beneficial effect on the movement of substances in the intestine and helps maintain their overall health. And good gut fauna is a prerequisite for overall human health.
5. Find better ways to manage stress
We don’t always eat just to satisfy hunger. Many of us also turn to food to help relieve stress or deal with unpleasant emotions such as sadness, loneliness or boredom. But by learning healthier ways to manage your stress and emotions, you can regain control of the food you eat and your emotions.
Eating stress is a bad habit for so many people. By finding other ways to cope with stress, you will slowly stop turning to comfort food. Whether you’re reading a good book, going for a manicure, cooking, going out for a run, or something else that helps you lose some steam and relax. Find something to help relieve your stress besides food. Drinking tea is always a good idea ????
6. Read the label
The only way you can finally reduce the added sugar or eat less sodium – regardless of your ambition to eat healthy – is if you know what is in the food you are consuming. The packaged foods we buy at the grocery store can contain many unnecessary ingredients. Buy foods with a shorter list of added flavors so you can eat nutrients that are naturally present in foods – a good way to stay healthy is to avoid fat, carbohydrates and sugar. Read the labels. It is important to be aware of what is in your food, as manufacturers often hide large amounts of sugar or unhealthy fats in packaged foods, even in foods that claim to be healthy.
7. Prepare your own food
The best way to find out what’s in your food? Do it yourself. You can also control your portion sizes better. If you serve yourself, you tend to eat less. Experiment with spices to create delicious dishes you love with less sugar and salt than you would find in a restaurant. Cooking more meals at home can help you take responsibility for what you eat and better track what exactly goes into your food. You will eat less calories and avoid chemical supplements, added sugar and unhealthy fats from packaged and canned foods that can leave you feeling tired, bloated and irritable and exacerbate the symptoms of depression, stress and anxiety.
8. Develop a plan
Eat meals at approximately the same time each day or devote Sunday mornings to pre-meal. Once it becomes routine, it will come more naturally. Nutrition planning helps you monitor the nutrients and ensure that you are getting a well-balanced diet. Schedule a few meals a week around recipes you and your family like and shop for these ingredients. How hungry were you with an empty fridge and deciding to order delivery or go out to eat fast food? Make enough at home to have leftovers for another day or two and you’ll only have to cook two or three days a week. Making small changes to your diet and lifestyle can be more effective and sustainable than sudden extreme changes.
9. Reorganize your kitchen
Put treats outdoors and get them out of the cupboard. Place the fruit bowl right on the countertop in front of you. This will help prevent the desire for whites and give you a chance to really decide what your body wants and needs. The expulsion of all your favorite foods can lead to failure. A drastically restricted diet is not sustainable and the feeling of deprivation can eventually make you overeat.
Enjoying a small handful every day will not really sabotage your weight loss efforts, according to research. Keep treats in small amounts of about 150 calories or less. Try tasting two squares of dark chocolate, a glass of ice cream or a small glass of wine. This is a habit that most of us can stick to without problems.
10. Never allow yourself to starve
We all know how this works. Trapped by work or children or anything else that distracts us, and before we know it, it’s already 3:00 pm. and we haven’t eaten since 8am. When we are hungry without thinking, we give in to less healthy cravings or eat more than necessary because our brains tell us to eat. By planning your meals and snacks throughout the day, you can prevent this from happening. With hours, part-time, and a busy social calendar, we are on the move so much that we don’t spend time eating! Over time, we can suppress the vocal cues of our body and it becomes more difficult to adhere to a regular diet schedule. This can cause havoc on your mood, energy and metabolism. One of the best ways to get your body on track is to commit to regular eating time. Regular nutrition will maintain stable blood sugars and maintain energy levels uniformly throughout the day. No more starving CRISIS.
11. Use smaller plates
An easy way to control the size of your serving? Just use smaller containers. There is no reason to eat on huge plates – you can use a salad plate for a main course. If you are invited to eat somewhere outside, use the larger plate for fruits and vegetables or salad and the smaller plate for starch and protein. This way you can get close to the right amount of each meal without having to take your balance in the middle of the party (not recommended). Studies show that we eat less when we use smaller dinnerware. The theory is that our eyes are tempted to think we eat more because our plate is full, which makes the portions of the food look bigger. The result: we are satisfied with less food.
12. Drink more water
Water helps to flush out our body of waste products and toxins, but many of us run the risk of remaining dehydrated – causing fatigue, distraction and headache. It’s easy to mix your thirst for hunger so that you stay well hydrated will also help you make healthier food choices. You need to stay hydrated all day, every day, not just when it’s hot or sweating outside . When it’s cold, we forget that, focus on making sure you drink enough water. Use tricks like keeping a water bottle on your desk or using an app to track how much you drink. If you drink very sweet drinks, try replacing them with compote or squeezed fruit.
13. Shop wisely
There are several basic rules for food shopping. Do not shop when you are hungry, distracted or in a hurry. It also helps if you do not have children with you. Creating a shopping list is the best solution, and shopping online is the new way to get around “bad” foods. Because this way you can make smarter decisions with a prepared list. Plan ahead to succeed. Planning starts with the thought of heading to a grocery store. Before you go to the market, plan your meals for the week and create a shopping list. It takes a few minutes, but saves time going back to the store for missing ingredients or unnecessary purchases.
Let’s start the new year clean!
Although there are many ways to lose weight, finding a healthy eating and exercise plan that you can follow for a lifetime is the best way to ensure successful, long-term weight loss. Being more active, focusing on organic foods, reducing added sugar and taking time for yourself are just a few ways to become healthier and happier. If you can’t make all the suggestions in this article, try starting with just a few that you think will work for you. They will help you achieve your health and goals in a safe and sustainable way.