Weight gain is a serious problem in the United States as obesity runs rampant, but there are in fact ways that you can avoid putting on more weight than you have to. As they say, the first step to a cure is prevention, and with that being the case, as a Boca Raton medical weight loss clinic, we have a bit of advice for you that will help you to reach the weight loss goal that you desire in 2017.
Watch your Eating Habits
You’ve heard this before, and you’re going to hear it many times in the future: you need to pay close attention to what you are eating! To start, take stock of your daily eating habits. Watch the sodium, watch the calories, and watch the fat. If you really want to be efficient, then it’s time for you to start a journal. At the beginning of each month, record your weight, and subsequently record everything you eat, including the nutritional value. As you record these things, pay close attention to any changes in your weight, and if you see an increase, you can easily isolate the habit that is contributing to it.
In keeping your records, track what your calories and use the measurements provided on processed food packaging. If you’re eating at restaurants, you can use their provided nutrition guide (most restaurants have one). One thing to remember, however, is that some restaurants do not provide nutritional content information, making it difficult to determine what you are consuming. If you want to adjust your eating habits, you may need to consider eating only foods of which you can be sure of the nutritional content.
Eat from all the Food Groups
There is a common misconception floating around that ‘food is food’, or so to speak. Yes, food is food but have you ever considered the five major food groups? They all need to be on your plate if you’re going to have a healthy body, and these five groups include:
- Whole Grains
- Low-Fat Dairy
- Lean Proteins
If you want to improve your diet, do make sure you’re including foods from all of these groups!
Protein is an important part of your diet, and with that being the case, you should try sticking to the leaner ones. These are better for your health, and they even serve to keep you full for longer. In other words, lean proteins serve as an outstanding appetite s suppressant. Lean proteins include:
If you want to take it up a notch, try replacing that beef at dinner with baked salmon and grilled vegetables.
Cut the Sugar
We all love sugar, there are no exceptions, but you’re going to need to cut back on it if you wish to quell the unwanted weight gain. You do need sugar, but many people take in too much of it. Did you know that many of the products you buy at the store have extra sugar? Bread, and canned pasta sauce are two of the most common culprits – remember that. If you want to cut down, read the labels and the recommended serving sizes before you consume processed foods.
Complex Carbohydrates are Key
Complex carbs can fill you up and act as an appetite suppressant, some of the ones you should be looking for on your next shopping trip might include:
- Whole Grain Bread
- Whole Wheat Pasta
- Brown Rice
Something important to note is that white rice, pasta, and bread often lack nutrients, which leads to cravings later on – completely defeating the purpose of any diet you might be on.
Finally, make sure that you’re practicing self-discipline. Remember, you rule your body, not the other way around. Pass up that donut, make baked chicken instead of ordering a pizza, buy healthy snacks instead of going for that box of fried chicken at the deli. It’s going to take some work, but you can absolutely do it, and you can get yourself to a healthier state.