Make Healthy Eating a Habit
Make it a point to eat healthy at almost every meal, and almost every day of the week. If you need to follow the 80/20 rule (healthy eating 80% of the time) or the “Sundays off rule” (healthy eating everyday but Sunday or whichever day you choose) then go for it—within limits! Just remember to get right back on that wagon rather than letting a few indulge meals derail weeks of hard work.
Measure Out Your Meals and Snacks
To lose weight, it can be helpful to measure out your foods. You don’t need to do it all year long. But until you get a good idea of what the foods look like on your plate, in your bowls, and in your cup, tally your portions. You’ll need some gear to get started. Use these methods below to help measure out portion sizes.
Scale. There are all types of scales on the market and even apps that tell you the nutrients in your food like myfitnesspal for example.
Measuring cups. Measuring Cup because it measures both dry and liquid ingredients. That means you can portion out my cereal, raisins, and milk using one device. Efficient! You could also use it to measure out fruits and veggies, but I’ve never met anyone who couldn’t lose weight because their intake of lettuce was excessive!
Write It Down
Studies show that keeping a food diary will help you lose weight. But even if you’re not looking to shed pounds, recording details about what you eat—and the way you eat—can shed light on unhealthy eating habits that might be tripping up your running life. Plus, food journals can help you determine the optimal fuel for your peak performance.
The best food journal is a thorough one that allows you to take a closer, in-depth look at your typical daily intake. To get a realistic picture of what you diet really looks like, try to write down (or track with an app) your intake for a week. Be honest with yourself when keeping a food journal; it is a tool that can help you but only if you record everything!
And don’t just write notes down and forget them. As you record what you are eating, review your journal every now and then so you get a picture of what may be missing in your diet or what you may be eating too much of. A food journal can also help you discover which food groups and nutrients you may be lacking.
Don’t Completely Deprive Yourself
Don’t stockpile your calories for a binge. Avoid fasting all day long to lose weight and then arrive home so ravenous that you eat everything and anything. Small high-protein and high-fiber meals throughout the day keep your metabolism going and your willpower strong.
Often, our mind mistakes a thirst signal for a hunger signal. When this happens, we fill up on calories from food when our body was really just asking for more water. Remember to drink enough water and calorie-free beverages throughout the day to meet your body’s needs.
Make an Appointment With Yourself
Most of us find it easier to stick with an exercise program that is scheduled, regimented, and set aside for us. Plan out your day in advance and pencil-in at least 30 minutes for physical activity time.
Don’t have a 30-minute time block? Try slipping in 10 minutes of exercise at a time, three times a day. If you don’t have the time to exercise, consider reprioritizing and delegating some of your other duties if at all possible. After all, your family and coworkers will likely agree that better health and fitness is an investment worth working towards.
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