Do you want to eat healthier but aren’t sure how to do it? It’s easy when you incorporate these 15 strategies into your lifestyle--one week at a time. You might even lose a few pounds in the process!
For many people, losing weight or
exercising more is probably at or near the top of their to-do list. Maybe you
recently signed up for a new membership at the gym or decided you are going to
try the latest greatest diet and hope the fifteen pounds you loose will not
creep back into your life anytime soon--at least not before summer ends.
Face
the facts
Deep down inside you know that most diets fail. Sure,
temporarily changing your eating habits, drastically reducing caloric intake,
or eating foods associated with a weight loss program can melt the pounds away,
but what happens when you stop the diet? Most likely those fifteen pounds that
you lost will magically reappear on your hips and thighs just in time for the
holiday or summer season.
For most men and women, weight
gain is not a real issue until they hit their mid-thirties. Suddenly you have a
“spare tire” around your middle or no longer fit into that size 8 dress hanging
in your closet. You may be surprised to find that when you weigh in at the
doctor’s office you are twenty pounds over your normal weight. Perhaps you
hadn’t realized it, but your weight has been steadily creeping up for the past several
years. When you look in the mirror, you may not see the “new” you simply
because you are used to seeing someone thinner in the reflection.
What should you do?
Ignore those extra pounds and
hope you don’t gain anymore? Go on a diet? Exercise more? By ignoring those
extra pounds you may be setting yourself up for some avoidable medical
conditions down the road, such as Type 2 diabetes. Dieting doesn’t really work
in the long run. Increasing or starting an exercise program is a good strategy,
but one that often fails for various reasons.
Have you thought about changing
your eating habits? Studies regarding weight loss, nutrition and exercise
indicate that most people who loose weight and keep it off have either modified
or completely changed their eating habits, in addition to increasing their
level of physical activity. Unfortunately this is not an easy path to take.
Try beating the odds using these 15 simple strategies designed
to help you modify your eating habits gradually. Incorporating a single
healthier eating habit into your lifestyle each week makes it easier for you to
make a permanent adjustment. At the end of the 15 weeks, you may be pleasantly
surprised at the result and shed some unwanted pounds, especially if you
combine it with an exercise program such as walking.
Let’s
get started!
Week #1: Write It Down
Buy a pocket size notebook and
keep a food diary for one week. Write down what, when, and how much you eat
every day. You might be shocked at what and how much you are actually eating.
There are also online food diaries, just remember to include everything you ate
during the day
Week #2: Eat According to
Serving Sizes
Read labels. Find out how much
food is equal to one serving and only eat that amount. Record it in your food
diary. For example: 1/2 cup rice equals 1 serving, 1/2 cup raw vegetables
equals 1 serving, 1 cup cooked vegetables equals 1 serving
Week #3: Quench Your Thirst
Drink 8 glasses of water every
day. Buy a large glass and make it your special water glass. During the day
when you feel like having soda or coffee, fill the glass with water instead.
Week #4: Cut Out “Bad” Fats
Avoid foods containing
hydrogenated oils also known as trans fats. Cut down on saturated fats found in
dairy products and meat. Aim for 50-60 grams of fat per day.
Week #5: Use Less Sugar
Be conscious of how much sugar
you eat and cut back gradually on your sugar consumption. Use half a spoonful
less in your coffee or eat one less donut per week.
Week #6: Less is More
Eat fewer pre-packaged and
processed foods. Processing and packaging equals fewer nutrients. Choose fresh
products such as whole grain breads and pasta, and fresh fruits and vegetables.
Week #7: Plan Ahead for Snacks
Be prepared for afternoon or late
night snack attacks by keeping a supply of healthy snacks with you at all
times. Nonfat chocolate yogurt, baby carrots, or a handful of nuts all make
good snacks and satisfy sweet, crunchy, or salty cravings. If you can’t resist
that bag of chips or cookies, try this technique: Eat one or two servings and
give the rest of the bag away!
Week #8: Go With Orange, Red, and Dark Green
Eat green leafy, red or orange
vegetables and fruits every day. These vegetables contain beta-carotene,
lycopene, and other antioxidants that are good for you.
Week #9: Choose Fat Free Protein
Once or twice a week skip red
meat. Eat fish, shrimp, chicken without the skin, tofu, and beans or lentils.
Use fat free or 1% milk and yogurt, or drink rice or almond milk.
Week #10: Go For Fruit Power!
Drink less juice and eat more
fruit. Most juices contain extra sugars; if you have to have juice, stick to
100% juice with no sugar added. Fruits are better because they contain fiber,
which is not only good for you, but fills you up as well.
Week #11: Read About Food & Nutrition
Educate yourself about what foods
are good for you. Read books or magazines, or surf the net. Browse the aisles
of the local health food store for food tips.
Week #12: Choose Your Groceries Carefully
Avoid impulse buying. Make a
weekly menu and grocery list. Keep your list of menus and rotate meals monthly.
Avoid having the same meals every week.
Week #13: Cook Creatively!
Try a new vegetable, fruit, or
other food every week or two. Search the Internet or magazines for recipes that
include your new food item.
Week #14: Choose Carefully at
Restaurants
Avoid overindulging yourself with
too many “treats.” Be a moderate eater and drinker. Splurge on an appetizer or
dessert. Stick to one glass of wine, beer, or other liquor.
Week #15: Get Enough Sleep
Try to sleep at least seven to
eight hours every night. Studies show that not getting enough sleep may cause
you to overeat the next day.
Heleigh Bostwick is a
freelance writer who writes on a variety of topics, including health and
nutrition. She is the Editor of Parenting Multiples.