Every day presents another opportunity to improve your daily habits for a healthier and more fulfilling lifestyle. When it comes to reaching your weight loss goals, motivation helps you get started, but organization, discipline and support will help keep you on track. Living healthy is truly a journey, and along the way you will discover what strategies work best for you. Finding new ways to incorporate healthy living into your busy life will keep you inspired and looking forward to that next healthy meal or fitness activity. Here are five great tips to consider as you continue along your weight loss journey:
You know that what you consume directly impacts your health, but did you know that the environment in which you eat may be equally as important?
A study conducted by researchers at Cornell University summarizing data across 112 previous studies found that the presentation and placement of healthy foods strongly influenced healthy eaters. Brian Wansink, PhD, director of the Food and Brand Lab at Cornell University, offers some simple examples to improve the placement of healthy foods in your home, such as:
You could also try the following:
Dr. Wansink also suggests that by leaving serving dishes on the stove instead of at the dining table, you’ll eat nearly 10 percent less. Give it a try at your next meal to see if it works for you.
In addition, some people find that eating off of small plates to be very effective in managing portion control. Eating smaller portions off a smaller plate feels way more satisfying because the plate looks more full than if you ate the very same portion off of a big plate.
The majority of Americans consume their food too quickly, which leads to consuming excess calories. Research has shown that by deliberately eating slower, you consume less calories. Since it takes roughly 20 minutes for your brain to communicate a feeling of fullness to your body, eating at a slower pace can help you feel fuller faster and improve your digestion.
Try slowing down when you eat! Set the table, sit down with your food and be deliberate about what and how you eat. Don’t give into the temptation to turn the TV on, scroll through your phone or open a book. Really focus on eating and enjoying each bite that you take. This will help you start to recognize cues that you are feeling full and ready to stop eating.
Your mood or emotional state can significantly influence your eating habits. The Centers for Disease Control offers a comprehensive list of common cues and situations to watch out for which lead many individuals to eat even when they’re not hungry. Some examples include:
Make sure to think about your daily activities so you can prepare your meals and snacks accordingly.
If you feel yourself reaching for a snack and you’re not actually feeling hungry, try one of these activities instead:
Paying attention to your hunger cues and only eating when hungry can help you cut calories significantly and find a healthier relationship with food.
It’s easy to fall into the trap of impulse buying when you are already hungry before you get to the grocery store. Make sure to shop after a healthy meal or snack. Also, sticking to a prepared list will keep you from straying away from your goals. If possible, try shopping without your family with you. There’s nothing quite like having your kids or spouse tempt you by throwing all of the snacks or foods that you want to eat into the cart.
With convenient and delicious Medifast California meals, you won’t have to worry about feeling stressed or overwhelmed the next time you go grocery shopping. Our simple guide for eating out or on the go will keep you confident no matter where you are.
The key to staying healthy is to plan ahead! Create a meal plan for the week, do your shopping ahead of time and even schedule in time to be more active. Whether that means leaving for work 30 minutes early to give yourself time to walk instead of drive, or scheduling a hike with some friends, put yourself and active time on your to-do list.
In addition, having a meal plan with the ingredients needed to follow through helps you to stay on track, especially when temptation strikes. If you have a healthy snack already planned out and ready to eat, means that you’re less likely to hit up the vending machine when you get hungry.
Making healthy choices can sometimes be a challenge with the busy lifestyle that many people lead. However, making a few simple changes can go a long way in losing weight.