Weight loss isn’t about a quick fix or
detox, it’s about
creating lasting habits
that help you lead a healthier lifestyle. This can be especially
challenging during the holidays, when your normal routines get altered.
However, by incorporating the 10 nutrition tips below you can set
yourself up for success for a lifetime — even when you feel stressed or
busy.
You don’t have to completely overhaul your diet to lose weight. Start
by making small changes such as eating fruit instead of drinking fruit
juice and adding more colorful foods to your plate. Over time these
small tweaks will add up to big results. If you’re looking for more
inspiration, check out these
67 science-backed weight loss strategies.
A portion size is the amount of food or drink you actually consume in one sitting.
This guide
will help you match your portions to recommended servings sizes, or
what’s on a food label. Learning to be mindful of portions can help
prevent overeating. For more of a visual, here’s what
1,200,
1,500 and
2,000 calories in a day looks like.
There’s no one-size fits all diet. While
keto,
paleo,
DASH or
intermittent fasting
might work well for a friend or family member, that doesn’t necessarily
mean it’s right for you. Rather, it’s important to focus on eating a
variety of
nutrient-dense foods, including fruits, veggies, grains, lean proteins and
healthy fats. Ultimately,
healthy eating is a lifestyle that nourishes your body, gives you energy and is sustainable long-term.
Keeping a consistent and accurate record of what you’re eating is
extremely helpful when you’re trying to lose weight. An app like
MyFitnessPal can help you keep track of how many calories you’re really consuming as well as
macronutrients and
micronutrients. And many users will be surprised to find out that they’re
not eating enough to fuel weight loss.
If you’re constantly dining out at restaurants or eating packaged
goods on-the-go, you’re likely consuming unneeded calories, sugar and
sodium. Here’s why
your excuses for not cooking at home won’t hold up and
11 clean-eating dinners you can make in less than 30 minutes.
Protein
is crucial for weight loss, building muscle and recovering from tough
workouts. How much a person needs depends on several factors such as
muscle mass, activity level, age and fitness goals.
According to the National Institutes of Health,
the Recommended Daily Allowance for protein intake is 0.8 grams of
protein per kilogram of body weight (or 0.36 grams per pound of body
weight). Here’s how to add more protein to
breakfast,
lunch and
dinner.
Unlike naturally occuring sugars (such as the types found in fruit) too much
added sugar can hamper weight loss and contribute to health issues such as diabetes, heart disease and
Alzheimer’s. Try these
7 smart ways to cut sugar from your diet.
Drinks like
apple cider vinegar and
kombucha have been lauded for their
gut-friendly probiotics. And while they may contribute to health, more research is needed. Instead of hopping on every trend like
activated charcoal or
avoiding foods with lectins, focus on eating a well-balanced diet.
Overeating can prevent you from reaching your weight loss goals in a timely manner. But
mindful eating techniques — which teach you to savor your food and slow down — can help you feel full and prevent a cycle of overeating. Here,
6 appetite-control strategies to help you stay on track.
The
#1 habit you should have to lose weight might surprise you. Because
healthy habits need a trigger or something to remind and motivate you, having support in your weight-loss journey is crucial. Whether it’s a
workout buddy or someone you call when you’re feeling stressed, find like-minded people who can encourage you to meet your goals.
Signs that you’re making progress don’t always show up on the scale. Moreover, experts are divided on
whether or not you should weigh in daily. Instead, remember that it’s just one piece of the big picture — just take a look at these
non-scale victories if you need proof.
Try logging your food daily for two weeks, then share in the comments
what you’ve noticed. Were you surprised by anything? Did it change what
types of foods you now consume? How are your energy levels? We want to
hear from you!
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