HEALTHY EATING HABITS CAN HELP YOU LOSE WEIGHT
Healthy eating habits help you lose weight faster. It is important that you incorporate the right foods into your daily diet so that you can reduce your caloric intake. Too many unneeded calories can lead to excess weight gain. By reducing the number of calories that you eat, you can begin to shed pounds more efficiently. Planning out your meals helps you discover where you can cut down, especially when it comes to snacking. With the help of a reputable weight loss center, you can obtain sound advice on the best course of action. They have already taken the time to determine what works best.
How our Customized Diet Plan Benefits You
When you work with us we will develop a customized diet plan for you. It is very important that you follow the plan as given to ensure you consume the right number of calories each day to warrant weight loss. If you want to be successful with your weight loss and become healthier, you will need to adjust your diet to limit your caloric intake as instructed as well as to avoid certain foods which are not healthy for you. We will provide you with a detailed plan that has the correct number of calories as well as the nutrition you need.
What Food Should You Consume Daily?
Each day, you should consume a set amount of fruits, vegetables, proteins, dairy products, grains, and oils to be healthy. When it comes to the amounts of each, they may vary based on activity level, sex, and age. Learn more about the best way to figure out portions by clicking here. See below for the estimated consumption of each of the different food groups based on my plate otherwise known as the food pyramid.
Fruits – You should consume 1.5 to 2 cups of fruit or fruit juice each day. This can either be fresh or canned fruit, but if you choose canned fruit, you should only choose those which are made with water and not a sugary syrup.
Vegetables – You should consume 2 to 3 cups of vegetables each day. While doing this you can choose between fresh or canned, but you should be wary of the high sodium found in many of the canned products.
Proteins – You should consume 5 to 6.5 ounces of protein each day. You can get protein by eating chicken, beef, seafood, nuts, eggs, soy food, seeds, peas, and beans. It is a good idea to avoid eating too much red meat or chicken which still has its skin as these are high in saturated fat and are not good for your health. You should also avoid meats which are processed such as hotdogs, sausage, and lunch meats.
Dairy Products – You should consume 3 cups of low fat or fat free dairy products each day. These can include milk, cheese, yogurt, pudding, and ice cream.
Whole Grains – You should consume 3 to 4 ounces of whole grains each day. Whole grain products consist of oatmeal, popcorn, whole wheat bread, brown rice, whole wheat pasta, quinoa, and wild rice. You should avoid consuming white bread, white rice, white pasta and or pretzels.
Oils – You should consume 5 to 7 teaspoons of oil each day. Oil consists of avocado, olives, nuts, and some fish.
Know Your Options
The second thing to consider is only suggesting restaurants that you know offer healthier options. Currently, healthy eating is trendy, so you should not have any problems finding good restaurants who have these options. If your family and friends know that you are on a special diet, they will not care where you go to eat as long as you are all together.
Avoid Sugar-Filled Beverages
The third thing to consider is to avoid ordering sugary beverages including those with alcohol as these are high in calories and you do not want to drink these empty calories. It would be best if you stuck with good old-fashioned water as it is healthier for you as well as can make you feel full if you drink it. If you do want to have a drink, this is okay, but you should ensure you do not overdo it. It would be best if you only had one drink which can be as little as 150 calories. Before you go out, you should look into how many calories each drink has which can help you make your decision ahead of time. Click here to find a handy tool which can help you learn more about the calories in each alcoholic drink.
Avoid the Appetizers (Bread)
The fourth thing to consider would be to avoid eating the bread placed on the table or any appetizers which may be ordered. If you do this, you can save yourself a lot of calories which you can put towards your main entrée. The same goes for dessert after your meal, just say no. If your friends are begging for you to take a bite, it is usually okay to take three and then put your spoon down. When you do this, you will get them off your backs while also satisfying your sweet tooth without consuming a ton of extra calories.
Order Before Others
The fifth thing to consider would be to avoid peer pressure from your family and friends by ordering first. When you do this, you are setting a standard and you do not have to feel bad because some others are ordering heavily fried foods, pasta or other items high in starch that are not good for you.
Be Cautious of Higher Fat Menu Items
The sixth thing to consider would be to be cautious of ordering high-fat items. When you place your order, you should avoid anything which is fried or has butter or heavy cream. It would be in your best interest to stick with items which are grilled, broiled, steamed, and or baked as these typically have fewer calories. You can always ask your server to prepare the foods with less butter or oil to make it a healthier option.