You don’t need to completely change your life to make healthy choices.

Start with these simple habits:

Eat Breakfast

This is a basic habit that aides in weight maintenance by curbing midday hunger.  It is easier to resist unhealthy choices during the day if you start off with a healthy and satisfying breakfast.  You’ll be on track for a day of healthy eating!

Drink Water

This is a vital ingredient which many neglect.  Your body is 60% water and every system in your body requires water to properly function.  Your health, environment, activity levels will all dictate your fluid needs.  Men are recommended to drink about thirteen 8-ounce servings per day, with women recommended to drink nine.

Thirst is often misinterpreted as hunger.  When you feel hungry stop and consider whether you have drank enough water, especially if later in the day when midday hunger strikes.  Before eating, drink a glass of water to keep you from eating unnecessary calories.

Know What’s In Your Food

Try to stick with foods that contain ingredients you can actually identify.  The fewer ingredients the better.  When you eat more “real” food you are successfully reducing processed foods such as chips, cookies, and frozen meals from your habits.

Fruits and vegetables, whole grains, lean protein sources, and healthy fats are all high in nutrients.  Pay attention to portion control and macro-nutrients as these foods can be high in calories.

Be Picky at Restaurants

Ever notice how generous the serving sizes are in restaurants?  Often the food is served with excess salt and fat.  Tip – request a to-go box right be served WITH your meal so that you can remove half right away for the  next day.  This will prevent you from giving into temptation or the enjoyment of the meal and you will effectively control your portion.

As well, choose menu items that are baked, broiled, roasted, seared, poached or steamed.  Request that sauces and dressings be served on the side, and choose vegetables or fruit for side options instead of French fries.

Practice Mindful Eating

This is a form of meditation that involves intently focusing on your present feelings and sensations even while eating.  This allows you to slow down and savor your food … thus preventing over-eating.  Since your brain takes 20 minutes to register that you are no longer hungry… slowing down allows your brain to catch up to how full you are feeling.  Pause before eating and remember that the purpose of food is to FUEL your body and your intent is to feel satisfied, not stuffed.



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