10 Simple Tips To Eat More And Weigh Less
Introduction
When it comes to food, many people have a love-hate relationship. While eating potato chips and pizza every day would be ideal, our bodies do not respond to empty calories. Does this mean you must eliminate all your favorite snacks to lose weight? Absolutely not. But you must rethink your connection as it is necessary for a strong body and mind.
The Centers for Disease Control and Prevention (CDC) conducted a national study on the census of dieting. It was shown that “In 2013–2016, 49.1% of U.S. adults tried to lose weight.
Also, a higher percentage of women (56.4%) than men (41.7%) tried to lose weight.” They also concluded it is one of the most repeated adult goals.
10 Simple Tips To Eat More And Weigh Less
So, what is the best way to feel fuller without compromising your waistline? Let us look at the top ten tips that will make you feel good about food again.
Think water.
When the body needs nutrition, our brains send signals to our stomachs and mouth. Here, some take the quick path to snacks such as salty or sweet foods to curb hunger. However, this is often your body’s way of saying it needs water. While it is always best to drink water multiple times daily, it is the food with the most hydration we need to start consuming.
Go after the melons. Watermelon, cantaloupe, or grapefruit have almost 90% water in them. Need something to take with you on the go? Try grapes or some cherries. Cucumbers and celery are a great option if you are more of a vegetable person.
Have a snack in between meals.
According to medlineplus.gov, “Even though snacking has developed a “bad image”, snacks can an important part of your diet. They can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at mealtime.”
In this case, look at more substantial foods. String cheese and yogurt are good alternatives. Both contain calcium and live cultures in some cheeses. If you want something more filling, try pears and cottage cheese. Even add a bit of cheddar cheese for a fun twist. For those with milk allergies, try hummus on a red bell pepper or apples with peanut butter.
Nourish your body in the morning.
A longtime study published in the Journal of Obesity Research & Clinical Practice found, “Those who eat a nutritious meal in the A.M. maintain steady blood glucose levels throughout the day whereas those who skip breakfast experience big surges and drops in blood glucose.”
It does not have to be eggs, bacon, and toast. It can be a bagel with cream cheese with a side of fruit. For an even better alternative, prepare overnight oats for a nutritious meal for breakfast. Having orange or apple juice after your morning coffee is also good.
Eat more fatty fish.
While most enjoy fish and chips at a seafood restaurant, baked salmon and asparagus are much healthier options. The American Heart Association recommends, “Eat fish at least two times a week, but no more than four, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are all high in omega-3s.”
To prepare fish at home, use the BBQ or the oven. Feel free to use lemon or lime for moisture and experiment with seasonings. Stay away from salt, as this is a dehydrator.
Pair your fish with a nice salad or steamed vegetables. Try adding pineapple and a honey glaze for a sweet treat as a fun alternative to seasoning.
Make that boring sandwich better.
Sandwiches have been around for ages. There are thousands of possibilities when preparing that perfect lunch in today’s market. However, for most, busy schedules get in the way, which often leads to the same meal over and over because it is easier.
Instead of putting that ham and cheese on bread, skip the bread. Toss the ham and cheese with a few hard-boiled eggs and fresh lettuce, and pair it with your favorite Italian dressing. The nutritional value alone is worth the extra few minutes it takes to make it.
Exercise.
The more exercise you get each day, the more food you can eat because you burn more calories through all the movement. Building lean muscle mass also helps you burn more fat while resting.
Focus on Fiber.
A 2015 published study in Annals of Internal Medicine suggests, “Aim to eat 30 grams of fiber each day. This can help you lose weight, lower your blood pressure, and improve your body’s response to insulin.”
Think green vegetables: Asparagus, broccoli, or cabbage. For a sweeter option, strawberries and bananas are packed full of fiber. For a nutritional staple, go with whole wheat pasta or quinoa. Both are great options for a healthy meal.
Add the avocado to your diet.
This small fruit is packed full of nutrients. Along with only being 64 calories, the avocado has vitamins C, E, K, and B-6. Combined with omega-3 fatty acids, it provides 3 grams of fiber.
Avocados can be added to almost any meal. Instead of toast with butter in the morning, use the avocado as a spread. For a twist on a childhood favorite, add the avocado to the egg salad sandwich instead of mayonnaise.
Start steaming.
One of the best things about vegetables is the endless possibilities for preparing them. However, sauteing in butter is not the best way to lose weight. Instead, put them in a shallow pan of water and steam them for a few minutes with a lid. For flavor, use seasonings such as salt and pepper.
If you want to bake instead, place your protein in the middle of the pan and place the vegetables around the edges. Live herbs and citrus work best on seafood. To spice up the potatoes, use a low-sodium rub.
Create a recipe box.
It can be done virtually or with pen and paper. Every week, incorporate one new healthy recipe into your box. Include snacks and drinks, such as smoothies, in your collection. When we are hungry, our brain often has difficulty deciding on a meal, causing us to reach for salty or sweet foods. Now, when you start to feel your stomach growl, grab your recipe box and treat yourself to a healthy and well-prepared meal.
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Conclusion
Like most things in life, dieting takes practice. The idea is to keep yourself fuller and more energetic. Start slow and learn as you go. As American author Ned Vizzini summed it up, “A person’s relationship with food is one of their most important relationships.”
