The over-indulgence of the holiday season is now a distant memory. You’re trying to eat better in 2014 – working toward your weight loss goals. But hopefully in a smart way.
Throughout the month, we’ve been highlighting 3 tips each week of poor ways to lose weight and then a wiser alternative to stick with your health goals. Soon, you’ll be looking and feeling healthier and happier.
Cutting out all junk foods – Although it is a good idea to eat healthy foods all the time, it’s just not realistic. Dietary experts know that it’s almost impossible to completely cut out all unhealthy snacks – especially ones you really enjoy. Trying to avoid any temptation usually turns to binging in the end.
In its place, follow the 80/20 rule – eat healthy foods 80% of the time and things that might not be so great for you 20% of the time. Even weight experts say it’s okay to enjoy small portions of your favorite snacks, as long as the majority of your diet is lean protein, fruits and vegetables, and whole grains.
Skipping breakfast – The calories you skip by not eating breakfast will actually make you gain weight, not lose it. Studies show that people who skipped breakfast indulged in high calorie and fattening foods later in the day.
Rather, enjoy a breakfast that gives you a sensible combination of lean proteins and complex carbohydrates. Eat just a slice of whole-wheat toast, a small bowl of oatmeal or some yogurt with fruit or nuts to rev up your metabolism. It’ll also help you stave off cravings throughout the day.
No eating in the evening – No matter what time of day you eat, if you don’t burn those calories right away, they may be stored for later – as fat. The problem with eating heavy amounts of food before bedtime is that it affects quality sleep – which can affect your hunger the next day. Research at University of Pennsylvania found that the sleep-deprived consumed more calories the next day than those who were well-rested.
Instead, if you enjoy snacking in the evening, make sure it’s something that’s balanced with healthy fats, carbohydrates and proteins – and something that won’t interfere with your sleep patterns. Try some low-fat cheese and whole-grain crackers, frozen fruit mixed with yogurt or whip up a quick smoothie in your blender. If you have trouble sleeping that night, make sure to try something else another night.
Next week, we’ll cover the final 3 tips on how to diet wisely so you can feel good about your nutritional success this year.
Sources:
http://www.livestrong.com/article/382989-how-often-should-you-eat-to-lose-weight/
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=407
http://www.nbc.com/the-biggest-loser/exclusives/nutrition/healthy-eating/evening-snacks/
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