Considering the bulging waistline of 66% of the population, it is clear that sticking to a healthy and balanced consumption strategy is a hardship for many. If you’re having trouble sticking to the resolution you made in January, here are some easy tips to help you start developing a whole new healthy, and balanced consumption pattern.
1) How to Balance Calories
Calories matter. It’s not low fat versus low carbohydrate. You can consume fewer calories by eating very little (this is the reason why you can lose weight with a good diet plan which is possible only with complete knowledge about foods.) Fat contains 9 calories per gram, yet healthy proteins and carbohydrates contain just 4 calories per gram. This suggests that when you eat very little fat, you eat fewer calories without needing to eat very little. Therefore, by working out the amount of fat in the food, the number of carbohydrates can be increased. To lose one extra pound of weight each week, you need to burn 3500 calories per week. To do this, decrease your regular daily caloric intake by 200 to 300 calories each day and also increase your exercise with the aim of burning off an additional 200 to 300 calories each day.
2) How, When, and How Much To Eat
Be accountable for what and how much you eat – a good diet for a month or at least a few weeks to be aware of what, when, and why you are eating Make a plan Paying attention to physical cues can help you determine whether your body is eating you because of hunger, as opposed to mental or external cues. Ask yourself, “Am I really hungry or am I eating because.. it’s there, it smells good, I don’t want to waste food, I’m stressed, I’m bored (your Enter preferred option here).
3) Don’t Restrict Foods
There are no bad foods, only the quantity that may be inappropriate. If you ignore certain food groups, you will end up craving and eating those foods. You also miss out on important nutrients.
4) Determine the Amount of Food
Weigh and measure the food for at least a month. For this, check the capacity of the utensils used for serving food. In restaurants nowadays, the size of a single unit of food is not fixed, so sometimes we eat more than required.
5) Do Not Skip Meals
Eating 5-6 times a day not only increases your metabolism but also maintains your blood sugar level and avoids overeating.
6) Always be Positive
Recognize irrational thoughts. Focus on the things you did right and the positive changes you’ve made. Remember – success breeds success.
7) Avoid Substance Abuse
Lose weight in a way that improves your health, not in a way that distracts you from it. You can lose weight by smoking cigarettes or taking such intoxicants but these are not healthy ways and you will soon resume your old habits (and weight). Avoid trans-fatty acids and partially hydrogenated fats (“bad fats”).
8) What Not to Eat?
Eat fewer “bad carbs” like sugar and white flour. They are also low in fiber, so avoid them if you are trying to form healthy eating habits.
9) What to Eat
Eat more “good carbs” like fruits, vegetables, legumes, and unrefined grains (like whole-wheat flour and brown rice). They’re rich in fiber, which slows absorption and satiates you before you’re consuming too many calories.
10) Red Meat
Eat less red meat. Dr. Atkins may disagree, but it is loaded with artery-clogging saturated fat and has been linked to an increased risk of cancer.
Start by making moderate changes to your diet. If you want to lower your cholesterol level or weight even further (or if you have heart disease and want to cure it), you may need to make major changes.
Choose quality over quantity. Small portions of good foods are more satisfying than large portions of junk food, especially if you pay attention to what you eat.