Are you trying to lose weight or even just remain healthy but feel entirely overwhelmed? I know how hard it is to stay on track and I know how easy it is to lose track of your weight loss decisions and even the food eaten throughout the day. What I have learned over time is what works and what doesn’t. I do not claim to make all the right decisions by any means and I am often guilty of overeating, overindulging or just being downright lazy. But you know what? That is ok now and then. We aren’t all fitness gurus and we do not have to be. Love life, enjoy yourself and take baby steps to fitness and a healthy lifestyle. With that in mind, here are the best 12 low key, easy to remember and effective healthy eating tips that you can stick right into your daily routine.
Best Healthy Eating Tip #1- Start a Food Diary
In many ways a food diary is the best and most important tool for weight loss. By keeping note of everything you consume throughout the day you get an excellent idea of the habits you are engaging in, healthy and unhealthy. It allows you to better understand what mistakes you are making, when you are making them and thus, how to identify certain areas that need to be changed. Sometimes it really is the mindless snacking throughout the day that packs on the pounds, and you don’t even remember doing it.
Best Healthy Eating Tip #2- EAT BREAKFAST
I don’t care how redundant I get, how many articles I mention this in or how annoyed hearing about it gets. Breakfast is the most important meal of the day and even though I do skip it on each occasion it is those days where I feel sluggish and even overeat. A healthy choice full of protein can kick start your day, give you the energy to perform and regulate your blood sugar levels. Consider oatmeal, whole wheat bread with peanut butter or maybe even some fresh fruit and cottage cheese. Filling, healthy and with enough oomph to get you skipping your way to work.
Best Healthy Eating Tip #3- Taking Baby but Permanent Steps
Healthy living and weight loss doesn’t have to be a massive change where you uproot everything you do and enjoy in life. Whether you are trying to lower your cholesterol, lose weight or just feel better, it is often the small changes that you can commit to that make the biggest difference. For instance, start by measuring your food and the add-ons you use in cooking. Try measuring the amount of oil or butter you use when cooking your favorite meal and then cut it in half. In terms of oil, if you do that just once a week for a year it will equal just over 8,000 calories which can equal out to two pounds of weight loss. Slow, steady and calculated progression.
Best Healthy Eating Tip #4-Slow Down when Eating
Eating slowly is one of the best ways to cut down on the amount of food you consume and enjoy what you are eating. It sometimes takes time to get used to but once you reinforce the habit it can become second nature. You can begin by doing something as simple as putting down your utensils in between bites. Focus on what you are doing as well, shut off the TV and any other distractions and try to sit down for every meal. After a while you are sure to be less hungry and will enjoy your food a lot more.
Healthy Eating Tip #5- Reward Yourself with Treats and Sweets
Who doesn’t love chocolate? It can make you feel happy and it tastes good. It is ok to reward yourself with a piece of top quality chocolate as long as you do it with control. Scarfing down on an entire chocolate bar is not the best of ideas but neither is neglecting life’s little pleasures. Try this. Buy only top of the line and expensive chocolate and just eat a small piece from time to time and really savor it.
Healthy Eating Tip #6-Enjoy Holidays and Events with No Guilt
Everyone has times where they break down and give into temptation. They key is to not get down on yourself, enjoy the moment and then get back on the horse the next day. Times like Christmas and Thanksgiving are a time for friends, family, food and fun. Enjoy it, gobble down on turkey and cranberry sauce and just bring back your healthy eating habits the very next meal. As long as you do not make a habit of it, a few bad days is more than ok.
Healthy Eating Tip #7- Take Advantage of Fruits and Veggies in Season
If you purchase and consume fruits and vegetables when they are in season you will get a number of benefits. They will taste better, be easier to get and be a whole lot more affordable. In the summer revolve your meals around melons, peaches, cherries and so on and then in the fall try and fall in love with cabbage, tomatoes and squash. You cannot dispute the benefits and value of fresh fruits and veggies. They are easy to get, easy to eat and are full of nutrients, high in fiber and low in fat.
Healthy Eating Tip #8-Create an Individual Healthy Lifestyle
There are an infinite number of experts that can help you get on track with your diet and exercise plan. There are millions of books, diet plans and videos that will tell you exactly what to do. The fact is that your lifestyle has to fit your needs. Create a diet plan that is realistic and fun for you. Just because you read an article about a plan that worked for someone else doesn’t mean it will work for you. You are an individual with different needs and desires, so create a healthy lifestyle that fits. Jumping on the bandwagon of the hottest diet trend is like trying to fit a square peg into a round hole, it just doesn’t work.
Healthy Eating Tip #9- Cut Down on Hunger
Overeating and binge eating are often caused by depriving yourself and waiting too long in between meals. It really is best for many people to eat SOMETHING every 3-4 hours which means you can indulge in three meals and one or two snacks a day. Instead of waiting until you get too hungry to resist temptation try and pack healthy snacks wherever you go. Popcorn, low fat yogurt and fruit or a whole wheat pita with tuna and veggies are just some of the ideas you can consider. Make a list of healthy things you enjoy and you will have the power to resist the vending machine during the middle of the day.
Healthy Eating Tip #10- Carbs are not always the Enemy so Enjoy Healthy Carbs
There are substantial health benefits that can come from healthful carbs. Start enjoying a new type of grain every week and mix them into side dishes, casseroles or even salads to see which you enjoy best. Some of the top options are oatmeal, buckwheat, whole grain breads, barley and quinoa.
Healthy Eating Tip #11-Utilize Portion Control
Your measuring cup can be your best friend when it comes to dieting and weight loss. Measure the bowls, glasses and plates you use to find out how much food they can actually hold. If you find that your pasta bowl can hold 3-4 cups then you might want to invest in some smaller bowls. Visually and psychologically it has been proven that you will feel more satisfied eating a meal out of a full, small bowl than eating from a half full, large bowl.
Healthy Eating Tip #12- Focus on Keeping Hydrated
A lot of people take this tip too literally and chug down on juice, soda and even alcoholic beverages thinking it is ok. The best hydration actually comes from beverages that are non-caffeinated and nonalcoholic, as well as from soups and foods that are high in water such as fruits and veggies. Try to drink water at every meal and always keep some handy. If you find yourself bored then mix some lemon or lime into the water or even add a small portion or cranberry juice to the water. It can liven up your drink without the caloric punch.
Simple, calculated success. Enjoy life, enjoy food and just be mindful of what you are doing throughout the day. We are not all going to appear on “The Biggest Loser”, we are not all going to have washboard abs, but we all can live a healthy, happier life thanks to a few small changes.
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