There is nothing complicated about losing weight. It’s all about creating an energy deficit, meaning you burn off more than you take in. For that, diet is key. Below are some of the most effective and result-driven eating guidelines that can help you lose the weight and keep if off for good, with hardly any effort.
Develop good eating habits. You’re what you eat, period. As a result, if you’re looking to curb your calorie intake, start with your eating habits. Successful people have one thing in common: winning habits. Consequently, here are some of the healthiest eating habits to help shed excess weight and feel more energized for life.
Eat Slowly. According to research published in the Journal of American Dietetic Association, a thorough study of more than 2500 women proved the existence of a direct link between the women’s self-reported speeds of eating and their body mass indexes (BMI). Eating slowly and being aware of every bite prevents overeating, the researchers revealed.
Take a seat. Another research at The University of Toronto found that people who sit down for a meal are less likely to overeat than snackers. Therefore, make sure to never eat on the move, take a comfortable seat and be mindful of your eating patterns.
Don’t eat alone. Eating with family and friends makes the experience last for longer (and is more fun); hence it can help you shed more weight. In fact, according to the journal of Physiological Behavior, conversing with others while eating gives your brain ample time to register that you have enough and the stomach is full.
Measure what you eat. While it may seem as a hassle at first, measuring out your foods can become a daily habit with some practice and diligence; and it’s worth the sweat. Being able to measure the foods you take in gives you control over your eating patterns; you get to decide on what get’s in and what stays out.
Here are the tools you need to become a measuring genius:
Use a food log. It can bring awareness to more hidden facets of your eating habits. A food log provides you with a clear system that helps you keep track of the calories you take in and monitor your progress in the process.
Keep equipments handy. Make sure to have some scales and a couple of measuring cups and spoons at hand’s reach so you remember to use them in time of need.
Be a label detective. Be sure to read the label on the back of any packaged food you’re planning to eat. After a few weeks of practice, your eyes and brain will be able to recognize what and how a serving should look like. Don’t forget to read the ingredients label, refined sugar is often disguised under numerous names and can easily help pack on the pounds.
Eat often. Say what? Doesn’t that lead to more weight gain? Well, research says otherwise. A Swedish study of more than 3,000 people revealed that those who opted for three meals or more a day had a lower body mass index than meal skippers. Eating often keeps your metabolism humming and energy tanks in check, leading to better performance both on the job and in the gym.
Aim for at least three full meals and two snacks, every 3-4 hours. Make sure that every meal contains a lean protein, complex carb and healthy fat, with an emphasis on protein. Protein has been shown to suppress hunger and prevent unhealthy snacking. Avoid simple carbs that spike book sugar and instead opt for complex carbs. Simple carbs are things like cookies, ice cream, pastries, candy and other sugar rich foods. Complex carbs, on the other hand, include foods like fruits, vegetables, legumes and whole grains. Unlike simple carbs that gives a burst of energy and quickly wanes, complex carbs provides energy that lasts for hours.
About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more tips from David DACK, check out Runner’s Blueprint and download his free “Weight Loss by Running” ebook.