10 Eating Strategies to Help You Lose Weight
A lot of times what we eat depends a lot on how we eat. Prudent eating strategies can keep one focused and stay motivated. A good diet plan always incorporates realistic and smart eating techniques. To learn this art of mindful eating is like winning half the battle against the flab.
Some eating strategies which can help one stay on track with weight loss goals are discussed below:
1. Make Eating automatic
Research indicates that when it comes to weight loss, variety is not the spice of life. Opting for variety when in a weight loss program is like making oneself susceptible to the consumption of more calories than stipulated. It is very difficult to count calories of a variety of foods and determine the portion advisable. Precooked and packaged diet meals delivered to your door could help you achieve that. But if you are on your own the perfect strategy would be to alter only one meal in a day to incorporate variety. Stick to having the same thing for the other two meals. Its easier to control and count the calories you are eating if you can make yourself eat the same food.
2. Eat throughout the day
It is important to plan eating at frequent intervals. Keeping oneself full at all times makes the body feel satiated. That is what makes one stop scouting for every possible excuse to eat.The less one eats, the more the brain programs itself to get into starvation mode and make the body store more fat. It is a sin to miss breakfast or skip meals. It is important to keep a log of how hungry you are on a scale of one to seven (one being famished, seven being gorged). Staying in a three to four range at all times by filling oneself with healthier options from time to time is a good idea.
3. Inspect food labels
It is important to know how to read food labels.
Limit artery clogging saturated fat to less than 4 grams per serving. Butter would be the perfect example of saturated fat.
It is important to avoid trans fats (made by hydrogenation of vegetable oils ). It has a butter like consistency and often marketed by making claims of it being more healthier and less fat inducing than butter. Margarine would be a good example of such fats.Well, the truth is that, it is harmful to incorporate such things in our diet.
High Fructose Corn Syrup (HFCS)
Foods with HFCS or any other form of simple sugars should be not be taken more than 4 grams per serving. Sugar induces the vicious cycle of high and low blood glucose levels and increases the craving for high calorie foods.
Make the right choice
Eat foods with fiber, healthy fats (mono unsaturated and polyunsaturated), whole grain carbohydrates and protein. These fats would be available in foods like nuts, olives, avocados, peanut butter, sea weed, wild salmon, tuna, wheat bread etc. A diet full of fresh and seasonal fruits and vegetables is essential.
4. The eating drill
- Do not indulge in mindless eating. Eating when watching television, reading a book, talking on the phone misguides you and makes you overeat.
- Eating a little healthy fat before your meal like a handful of almonds allows the brain to indicate satiety to the stomach and prevents over eating.
- Fiber intake in the morning helps to control cravings in the afternoon.
- Anti-inflammatory foods like green tea, omega-3 fatty acids (found in fish and walnuts), coffee, vegetables and fruit helps the body to to ward the negative impact of obesity.
5. Drinking water
It is very important to keep the body efficiently hydrated. A glass of water or two before meals helps your body to distinguish between hunger and thirst. Hunger signals of the body may actually be thirst signals.
Keep healthy snacks around
Emergency go-to foods and items which can satiate an untimely craving should be kept handy. Carrot sticks, apple, vegetable juice, low fat string cheese sticks etc are the snacks which will keep you full in between meals.
It is important to have an idea on portion control. If one serving of rice is half a cup of cooked rice, you have to stick to that no matter what. Using smaller nine-inch plates helps with portion control. A rule as to never opt for a second helping is also a good self limiting gesture.
It is important to acknowledge your hard work. Have little rewards which you can treat yourself with on achieving your goals should be a part of your eating strategy. May be keeping a little wiggle room and having a small serving of an ice cream for dessert once a week could be the perfect reward.
Above all, not indulging in mindless eating is one of the primary strategies of weight loss. To learn more check out the article 10 Tips to End Mindless Eating.
You might also be interested in 5 Motivational Strategies to help you in your weight loss struggle. Motivation is the main component in any weight loss endeavour.