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How to eat healthy and maintain your weight is a question so many of us ask. In the world today, just a cup of coffee can cost you over 200 calories. The same world where some football size burritos pack over 1,000 calories, but are still considered normal. So, what do you eat, if even the home-made meals balloon out of control?
According to the ‘Annals of Internal Medicine’, the average number of calories per serving has jumped from around 260 calories to over 400 in the past decade, largely due to ingestion of large portions. So, is it possible to lose weight today? And is it possible to maintain your healthy weight without adding more pounds? Yes, it is possible, and here is how.
Feeding habits that enable you to maintain your weight:
- Never Skip Breakfast
Did you know that skipping breakfast is not important in losing weight? Missing out on some essential nutrients makes you snack more during the day, because you feel hungrier over the course of your day. Always eat a healthy breakfast with enough fiber to prevent you from snacking during the day.
- Make Your Meals Regular
When you eat at regular times during the day, you burn more calories at a faster rate. Regular meals also reduce the temptation to snack on foods that are high in sugar and fat. So, ensure that you take your meals in regular intervals for the best results to learn how to eat healthy.
- Eat Plenty of Vegetables and Fruits
Vegetables and fruits have few fats and calories, but are higher in fiber. The three ingredients are crucial to weigh loss. Fruits and vegetables also have lots of minerals and vitamins, leading to a healthier life.
- Get More Active
You can always learn how to eat healthy but if you’re not active you might not get great result. An active lifestyle is the key to weight loss and an active lifestyle. On top of offering numerous health benefits, exercises help in burning off excessive calories that cannot be cut using a die alone. Look out for the activities that you enjoy, and those that easily fit in your routine.
- Drink Lots of Water
Many people do not differentiate between thirst and hunger. As a result, people consume extra calories when all the body requires is two glasses of water. Create a habit of taking enough water every day, and you may end up burning many calories.
- Eat Foods with High Fiber
Foods with high fiber make you feel full, which is crucial in weight loss. Fiber is present in plant foods such as oats, lentils, vegetables, fruits, peas, pasta, brown rice, wholegrain bread and beans.
- Always Read the Food Labels
Reading nutrition labels well helps you in choosing healthier options. The calorie information is used to work out how a food fits in your daily calorie allowance as you observe your weight loss plan.
- Use Smaller Plates
Smaller plates help you in eating smaller portions. Smaller bowls and plates allow you to slowly get used eating much smaller portions without getting hungry. Did you know that it takes around 20 minutes for your stomach to communicate to the brain that it is full? Therefore, it is important to eat slowly and to stop eating before you feel full.
- Never Ban Foods
It is not important to ban any foods from your weight loss plans, especially the ones that you love. Banning foods make you crave for the same more. Why shouldn’t you enjoy the occasional treat provided you don’t go away from your daily calorie allowance?
- Do not stock junk foods
To avoid being tempted, never stock junk foods like crisps, chocolates, sweet fizzy drinks and biscuits at your home. Instead, take healthy snacks like oat cakes, fruit, unsweetened popcorns and unsalted rice cakes. Junk foods only take you back with regards to weight loss.
- Cut Down on Alcohol Intake
A small glass of wine contains many calories than a small piece of chocolate. Over drinking quickly leads to weigh loss. Therefore, reducing alcohol intake takes you a long way in losing weight.
- Plan Your Meals
Make your breakfast, dinner and lunch planned, as well as the snacks. That makes sure that stick to your dream calorie allowance. A shopping list may play a crucial role in planning of meals.
How to eat healthy diet and have a great di
Extreme diets may have taught you otherwise, but the fact is that a balance of vitamins, minerals, carbohydrates, proteins and fats. The diet sustains a healthy body, which makes it unnecessary to eliminate some foods, you just have to select the healthy options. Here are some crucial foods and their benefits.
Proteins provide us with the energy to keep going while supporting the cognitive and mood function. Excessive proteins are harmful to the kidney. However, avoid animal proteins and take more of plant proteins for the best results in weight loss.
All fats are not the same. Bad fats wreck your diet and pre-dispose you to diseases. However, good fats protect the heart and brain. Fats such as omega 3s improve your physical and emotional health.
Carbohydrates are an important source of energy for your body. However, majority of it should be obtained from unrefined and complex carbs such as fruits, vegetables and whole grains. Refined carbs and sugars have less nutrients, fiber and bran. Reducing the intake of starches, sugar, bread and pastries prevent rapid strikes that may result from buildup of fats, blood sugar as well as energy and mood fluctuations.
Foods that have considerable amounts of dietary fiber such as vegetables, beans, grains, beans and vegetables help you in staying regular, thus keeping you at a low risk for diabetes, heart diseases and strokes. Based on your gender and age, it is recommended that you take 20-40 grams of fiber daily.
The human body uses calcium in building healthy teeth and bones, keeping them strong as we grow old. They also regulate the rhythm of your heart and send messages via the central nervous system. Less calcium in the body leads to anxiety, sleep difficulties and depression. Calcium rich foods should therefore be included in a diet, including vitamins K and D.
If follow the above tips correctly you will be on your way to learn how to eat healthy. keep in mind it is always important to consult your doctor through any chance you’re going thorugh