Most individuals do not eat like they are supposed to. Out of those individuals 95% of them don’t realize that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being.
Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer healthier life.
Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately.
1. Hydration: Is there a difference
Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
2. Benefits of Fiber
Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.
3. The Importance of Protein
Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.
4. Frequent Meals: Why?
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.
5. What are Whole Foods?
Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.
6. Healthy Fats: Yes, there are healthy fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
7. Superfoods
Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans.
8. Fat
Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.
9. Food Log: Yes, this is the most important step
Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal.
10. Food Labels
Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.
If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source.
Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when.
You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.
About the Author:
Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Jayson’s expertise go to www.mealplans101.com
Experts say there are two basic categories of foods that can be considered “keeping it off superfoods” because they fill your tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that ‘staying power?’ Fiber. So, if fruits and vegetables are the “keeping-it-off superfood groups,” fiber may well be the “keeping-it-off super-nutrient.”
Protein is another super-nutrient. It’s becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it’s imperative that you choose your proteins wisely, because like all other foods, if you’re eating more than your body needs, it’ll show up on the scale as a gain, instead of a loss.
The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts:
Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.
Broth- or tomato-based soup - Soups can help reduce hunger before meals and increase your feeling of fullness.
Low-calorie green salads - Having a low-calorie salad - which is not defined as one that’s loaded with croutons, high fat dressings, and cheese - as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.
Yogurt - Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.
Beans - A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.
Water - Water is your body’s lifeblood, and you should be drinking it through your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.
High-Fiber, Whole-Grain Cereal - Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.
There are many benefits of eating healthy that will help you. With more natural foods, you can regain energy and feel better within a few days of changing your eating habits.
When it comes to dieting there are many mistakes that are made on a near daily basis. While there are many real profound mistakes that go along with the territory there are a few that seem to have far more profound and lasting implications than others. Hopefully by learning about these mistakes you can learn to avoid them in your own weight loss pursuits.
Perhaps the single largest mistake that dieters make is adopting an all or nothing attitude. These are the dieters that scour the pantry and the refrigerator removing anything that could be seen as a potential source of temptation. They embark on a dietary regimen that is nearly impossible to maintain and believe that all is lost the moment they stray from the strict guidelines of their diet.
While this may work for some in the short term, it sets them up for failure, frustration, and ill will towards the entire dieting process. The important thing when it comes to dieting is the goal. Your goal is to shed pounds. There are many ways in which this can be done that do not require starving yourself or punishing yourself in the process.
Another great mistake when it comes to dieting is selecting a diet plan where you eat the same thing every day. Despite our human need for structure and routine we tend to enjoy changing our lunch routine on occasion. Select a diet or new nutrition plan that allows you to enjoy a wide variety of foods rather than one that limits you to the same meal or meal selection day in and day out.
Other common mistakes include depriving yourself of everything you enjoy. One thing that we often forget is the importance of moderation. Fill up on servings of fruits and vegetables but allow yourself to enjoy the occasional indulgence for the sake of sanity. If you never allow yourself to enjoy a taste of chocolate, why on earth would you want to live forever? Seriously, do not forget to enjoy food for the sake of dieting. There is nothing wrong or sinful about enjoying food. The problem lies when you enjoy only the wrong sorts of foods.
You should also avoid the mistake of not setting goals. While you do not want to set goals that are impossible to achieve you should also avoid the opposite end of the spectrum, which involves having no goals at all. Those who set aggressive goals that are achievable will see the greatest degree of success. Making those goals public and asking for support is another thing that will help you achieve greater success. This is one reason the Weight Watchers program has enjoyed the phenomenal success is has.
The final mistake when it comes to dieting that is made all too often is giving up. We all have setbacks along the way. Even those who have achieved monumental dieting success have met with failure on the road. The end result however, for those who stick with the plan is a healthier body and that is something that is worth fighting for. Your goals may get side tracked but you can set new goals. You may have had a bad day or even a bad week when it comes to your dietary goals and plans. Do not let this defeat your desires to become a healthier you.
Learn to overcome those mistakes and move on from them. Let your failures teach you as much as your successes and you should be well on your way to the healthier person that you know is hiding inside. Whether you want to get rid of 10 pounds or 210 pounds the only way to achieve that goal and make it last is by dedicating yourself to the process of becoming a healthier person. A healthy person has healthy eating habits and doesn’t starve him or herself. Nor does a healthy person binge on things that aren’t healthy. Learn to enjoy food in moderation and you should be well on your to the success you seek.
