I'm sure you've heard the saying "you are what you eat". In other words if you eat healthy you become healthy. Every good habit you create produces desirable results. Thus, good healthy eating habits will meet your dietary, nutritional and food craving needs.
They act as an important guide in helping you to achieve your weight loss goals. Don't focus on dietary plans which are almost impossible to follow. Instead, make good nutritional decisions.
Good decisions will keep you healthy and energized enabling you to fulfill your daily activities. So you'll keep lifestyle diseases out of your life. Here are five habits that will transform your body and help you to lose weight.
1. Vary Your Food Choices
Understand that different foods offer different nutrients. Varying your foods ensure that you get the variety your body needs. You can vary your foods in two ways.
a. Eat fruits and vegetables of different colours (red, green, yellow, purple etc.).
b. Eat different carbohydrate sources (brown rice, quinoa, sweet potato, potato, whole wheat bread).
You can choose different sources every day or every other day. This ensures your body gets the carbohydrates, proteins, vitamins and healthy fats it deserves.
Different methods of preparation also give you a health advantage. The nutritional quality of baked chicken differs from that of fried chicken. When you bake food you are better able to control your calories, cholesterol and fat intake.
2. Eat On Time Or Don't Skip Meals
Ensure eating healthy foods become a routine. Chose a particular time to eat meals and stick to it. Don't let a busy schedule sabotage your health goals.
It is especially important to eat in the morning. Breakfast gives you the dietary energy and nutritional boost you need for the day.
Plan energizing healthy food snacks and fruits between breakfast and lunch. This keeps your sugar levels stable and boosts your energy. Drink enough water throughout the day so you stay hydrated.
Skipping meals has an adverse effect on your energy and sugar levels. You might feel moody or sluggish during the day. The inconsistency destabilizes the body making it unpredictable.
It also causes you to eat more or rush for unhealthy foods because of hunger. Instead, give your body a reliable eating routine to depend on.
3. Moderation: Eat Till You're Satisfied Not Stuffed
The body only requires a certain amount of food at each meal. Try to always eat until you're satisfied and not add a bite beyond that. It is simple to know when you are satisfied. Your enjoyment of the food declines with the next bite. It's not as pleasurable as before. That's the sign that you should stop eating.
If you decide to continue eating then the excess food your body does not need is stored as fat. Too much of this can cause you to gain unnecessary weight and become obese overtime. To avoid this when you've had your fill, stop eating.
4. Eat A Protein With Your Food (Help Speed Up Metabolism)
Protein provides the building blocks for our body. It is a major part of our muscle, organ, glands and skin.
It should make up about thirty percent of the food on your plate. Some protein sources are: Chicken, grass fed beef, lentils, protein powder, organic chicken, wild fish, raw milk, black beans, free range eggs and raw cheese. You should also consider Natto and yogurt or kefir.
Other benefits of proteins include: Improving muscle mass, Good for weight control by filling you up, Stabilize blood sugar, Improve body mood, Promote high brain function, Good for a healthy heart, Promotes longevity and slows down aging,
Ensuring you have enough protein in your diet is highly recommended for a healthy body. Your body will burn more calories to digest it.
A well balanced diet that has enough protein in it will help you maintain a healthy weight. Combined with an effective resistance training program will help to keep you in shape.
The United States Department of Agriculture (USDA) recommends 56 grams of protein for a man and 46 grams for a woman of average activity level and weight.
If you’re a vegetarian you can get your protein from plant-based foods. You only need to mix nuts, legumes and grains in one meal. Just keep in mind that you’ll need to have about 25 percent more plant-based protein.
Then you'll gain the benefits like animal-based sources. You also have to be careful and ensure that you stay active because legumes are also carb based. This would mean that your body may get extra energy that will be stored as fat.
5. Eat More Veggies (No One Ever Got Overweight From Eating Healthy Vegetables)
Vegetables are sometimes put in the same category as fruits. But, the focus here is vegetables. We will dismiss the fruits by referring to the old adage that an apple a day keeps the doctor away. Instead, let's look at the benefits of eating vegetables.
a. They keep you from bloating because they are high in fiber
b. They leave you feeling youthful and glowing by reducing signs of aging
c. Vegetables reduce stress levels by boosting your vitamin C and magnesium quantities
d. They are healthy for your bones because they add necessary minerals
It is impossible to talk about healthy eating habits without mentioning regular water intake. Drink at least 1.5 - 2 liters or eight glasses of water a day. It helps in supplying the necessary nutrients to all parts of the body. It also eliminates waste products from it.
Health experts insist on natural foods as opposed to processed options. The method of preparation will also affect the nutritional value of these foods. For example, steaming vegetables will retain more nutrition as opposed to boiling vegetables.
These are just 5 healthy eating habits that will help you lose weight. Once you focus on creating good habits results are sure follow. Take one step at a time instead of trying to do everything all at once.
What habit will you work on?