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5 Weight Loss Tips to Incorporate into Your Life

Author: Medifast California

September 13, 2017

5 Weight Loss Tips to Incorporate into Your Life

Author: Medifast California

September 13, 2017

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:

1. Placement Makes Perfect

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:

  • Placing pre-cut veggies on the middle shelf in the fridge and move less healthy foods out of sight
  • Making salad bowls a regular part of your dinner table set-up

You could also try the following:

  • Portion out snacks into plastic baggies so they are easy to grab and go. Place them in the front of your snack cabinet to make them easy to see.
  • Sitting down to a table that has been set. Eating over a sink or standing in the kitchen isn’t a great environment for healthy eating

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.

2. Eat Slower

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.

3. Avoid Unhealthy Eating Cues

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:

  • Before or after a stressful meeting or situation at work.
  • Coming home after work and having no idea what’s for dinner.
  • Walking past a candy dish on the counter.
  • Sitting in the break room beside the vending machine.

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:

  • Drink a glass of water
  • Go for a quick walk around the block
  • Call a friend to catch up
  • Do something physical, like gardening or housecleaning
  • Do something you enjoy: read a book, do a craft, play with your kids

Paying attention to your hunger cues and only eating when hungry can help you cut calories significantly and find a healthier relationship with food.

4. Avoid Shopping While Hungry

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.

5. Plan Ahead

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.

About the Author:

Medifast California
The team at Medifast California

The team at Medifast California is committed to practicing what they preach. Experts in nutrition, health, counseling and exercise, they have the experience and tools to offer the support you need when you need it!

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