Use these six tips to achieve your health and weight-loss goals.
Everyone has heard that breakfast is the most important meal of the day, nothing new there. However, timing is a big part of the equation too. You should be eating breakfast early in the day, soon after waking. Waiting too long does not allow the body to break from the "fast" it has experienced all night.
I used to hate eating early in the morning, it made me feel sick. I fought through it and eventually developed the habit of an early morning breakfast. I saw immediate changes in my energy level, mood, ability to focus, and even recovery after a workout or other strenuous activity. The quality of your breakfast dictates how you feel for the rest of the day. Eating it at the right time, and making sure it's a balanced meal will help.
Don't Wait Until You're Starving to Eat
This is one of the biggest reasons people eat too much. They wait until they're starving, and then give-in to unhealthy foods, often on the run. Avoid getting to the point where you're starving. For example, I mentioned above that I eat breakfast at 6-7 am. By 10 AM I am hungry again and have a quick snack to keep my metabolism ramped up instead of waiting until noon. I do the same in the afternoon. If you can implement this healthy habit, you will naturally switch to smaller portions, which leads me to my next point.
Not waiting until you're starving is a great way to control your portion. Follow these simple guidelines when eating. Breakfast should be your biggest meal of the day, and your meals should get smaller as the day goes on. Most people sort of have it backwards as they eat little or no breakfast and end the day with a large, late supper. Try to eat smaller meals more frequently (5-6 times per day). Remind yourself that you do not need to feel full after a meal. You should feel great after eating, not tired and heavy. You can accomplish this by controlling your portions appropriately.
We tend to make poor food choices when on-the-go. Take just an hour out of your week to plan meals and snacks. I make a meal plan and pre-package all my snacks on the weekends. This ensures I have healthy options on hand to grab-and-go. When you plan ahead you are more likely to make healthy eating choices.
When eat quickly we tend to eat too much. It takes roughly 15-20 min for your brain to receive the signal that it's full. Take a bite, put your fork down, sit back, and enjoy the experience that goes along with mindful eating. Eating slowly also contributes to a healthier digestive process.
Shop The Outer Perimeter at Grocery Store
Make it a goal to shop primarily the outer perimeter of the grocery store. That is where you find the fresh produce, fruits and meats. The middle aisles are often ladened with food that are high in sugar, fats and preservatives. And never shop hungry!
A meal planner can make all the difference in the world when endeavoring to eat healthier. I use a simple spreadsheet but these products can help you stay organized and eat healthier!
Here's a sneak peek at one of my weekly meal plans.