We all want to eat better, but major overhauls in our diets and habits can be hard to maintain. Little changes can lead to big results, though, and are more sustainable in the long run.
Need help starting? Read on for 8 simple ways to eat right.
1. Break your fast
Skipping meals may seem like a good idea when you’re pressed for time or trying to squeeze into those super skinny jeans, but missing a meal is never a good idea.
Making a habit of going hungry can slow your metabolism over time “ so your body will work against you in your efforts to stay slim. Plus, passing meals may lead you to overindulge or make poor food choices later in the day.
To avoid this unhealthy roller coaster, try to eat six to eight small meals throughout the day. Pressed for time in the morning? Grab a yogurt, a bowl of instant oatmeal or a piece of toast with peanut or almond butter for a quick morning snack.
2. Slow it down
A recent study shows that the slower you eat, the more your body produces the hormones that make you feel full. Take your time at means and try to wait at least 15 minutes before going back for seconds so you consume fewer calories.
3. Wet your whistle
Symptoms of dehydration are often confused with feelings of hunger and can lead to overeating. Stay well lubricated by drinking water throughout the day, and if you’re feeling a little hungry, sip a glass and wait a bit to see how it affects your appetite.
Always pick water over juice and soda when you’re thirsty to avoid taking in extra calories.
4. Fill up with fibre
Foods that are full of fibre “ this includes whole-grain breads and pasta, brown rice, fruits and vegetables “ tend to be higher in nutrients and keep you feeling full for longer.
And not only does fibre help keep hunger at bay, it also helps regulate your blood sugar and decreases the risk of heart disease, stroke and some cancers.
5. Increase your calcium
We all know calcium is important for keeping strong, healthy bones, but this milky mineral has many other benefits. Calcium has been shown to help women lose weight, neutralize PMS symptoms and protect against colon cancer. So reach for a pot of yogurt or steam up some bok choy or broccoli to up your intake.
6. Here fishy, fishy
Seafood is high in omega-3 essential fatty acids, those necessary good fats that help prevent depression, high cholesterol, and inflammation, help with weight loss and fertility, and aid in the treatment of arthritis and diabetes. Eat at least two servings of fatty fish each week (or pop a daily fish oil supplement) to take advantage of these benefits.
7. Go lean
Try to choose lean meat as often as possible. Look for cuts with “loin” or “round” in the name “ like sirloin, top round or tenderloin. Enhance your healthy choice by grilling or broiling instead of frying or sauteing, and remember “ one serving of meat is just 3 ounces, about the size of a deck of cards.
8. Tipple tea
You could call green tea the elixir of life “ many people do. From its antibacterial properties that fight dental plaque and help prevent food poisoning to its metabolism-stimulating and cancer-fighting properties, green tea is a therapeutic brew that will help you live longer and healthier.
What’s your non-diet diet secret? Share with us!