So many people want to lose weight. They try a fad diet and may indeed lose some weight. But once off the diet, the weight returns and in some cases even more weight than before the diet started. Making lifestyle changes can lead not only to a healthier you but maybe a drop in some of those unwanted pounds. EatThis,NotThat has a good article, 20 Healthy Eating Habits to Lose Weight Right Now. What are some healthy habits they recommend in this article?
- Weigh yourself every day – This may sound like a downer to some people, but getting on the scale every day can actually help you lose the weight and keep the weight off. How? Researchers at the University of Minnesota found that study participants who weighed themselves every day, lost more weight than participants that didn’t weigh themselves every day. In fact, they found those who stepped on the scale every day actually lost twice the weight as those who never weighed themselves on their own (they did get weighed as part of the research). But not everyone recommends this. If you are in WW, they recommend the weekly weigh-ins at the meetings but not weighing yourself every day at home.
 |
- Eat Breakfast – I always eat breakfast even when it was a “grab-and-go” breakfast as I was rushing out the door on my daily commute. How can eating breakfast keep those pounds off? A study in the American Journal of Epidemiology found that “skipping breakfast was associated with increased risk of obesity”. They also noted that eating breakfast and dinner away from home was associated with an increased risk of obesity. The later finding is not surprising as so many “breakfasts” away from home consist of donuts, a sweet roll, or a high calorie “muffin” and not oatmeal and a glass of juice. Those who eat breakfast are less likely to hit the candy machine for a mid-morning pick me up and actually breakfast eaters eat less throughout the day. To help stave off those hunger pains, include some high-quality protein in your breakfast like cow’s milk in a smoothie, yogurt, or eggs. Earlier this month we talked about some easy breakfast options. (See: How can you lose some fat and gain energy? )
- Enjoy Some Snacks – Why avoid
snacks? Some parents even avoid giving
snacks to their kids. But kids need
snacks between meals as they have smaller stomachs and need to eat more
often. Adults need snacks too. But healthy snacks, not junk food
snacks. Ever look at a snack machine in
an office building? So hard to find
anything nutritious. What kind of snacks
help keep one skinny? A study in Advances in
Nutrition found that healthy snacks not only suppressed hunger but led to
less overindulging at the next meal.
This study also found snacks should contain some protein such as a yogurt,
cheese, or nuts. When I was in the office
my morning snack was often a container of yogurt. Include snack foods that contain some fiber
as fiber helps fill you up. I like
popcorn as an afternoon snack. It is
whole grain and provides some fiber.
Kids often enjoy some cereal as an afternoon snack. Make it a General Mills cereal and then they are
getting whole grains and some fiber. EatThis,NotThat
notes: “Healthy snacking keeps your
blood sugar from spiking, preventing hunger pangs, cravings and body fat
storage”.
- Drink Water – such an easy habit to adopt. I always have some water with me when running errands. I have a glass of water at my desk. Can drinking more water help with weight loss? One study found that women who drank a liter more of water each day, lost about five pounds in a year. A Virginia Tech study found that men and women who drank about 2 glasses of water before every meal over a 12-week period, lost more weight, about 30% more, than those who didn’t. If you are drinking sugared sodas, sweet tea, exchange those empty-calorie beverages for some plain water.
- Eat Some Whole Grains – so many people have no whole grains in their diet and many have no idea what whole grains foods are. Adding some whole grains adds fiber which helps fill you up and stave off those hunger pains. And whole grains help you not only lose fat but lose belly fat. A study in the American Journal of Clinical Nutrition found that those who ate more whole grains had less belly fat than those who ate more refined grains (white rice, white bread). To get this result, aim for 3 servings of whole grains a day. I try to eat whole grains at breakfast and at lunch and as a snack such as popcorn or whole grain chips. To be sure it is whole grain, look for the word “whole” as a first ingredient such as whole wheat, whole corn. (See Whole Grains in Your Diet by Sophia Cable .)
What skinny habits can you adopt this week? Try drinking more water, especially before meals. If you are a breakfast skipper, try having something for breakfast. A breakfast skipper in my class, started drinking a glass of OJ each morning. Another drank a glass of V8 juice. Eat something when you start your day. Choose one of the above habits and try it every day for a week or two until it becomes one of your “skinny habits”.
Sources: 20 Healthy Eating Habits to Lose Weight Right Now , Researchers , American Journal of Epidemiology , How can you lose some fat and gain energy?, Advances in Nutrition , EatThis,NotThat , Virginia Tech , American Journal of Clinical Nutrition , Whole Grains in Your Diet by Sophia Cable Image Sources: Weigh , Water , Habits
No comments:
Post a Comment