We all know that when you’re trying to eat healthy, habit forming is major.
And with that, we all know that habits don’t form overnight. In fact, they can take months to solidify.
Yep. And if that wasn’t enough, they require a lot of:
- and patience.
So before you put yourself on a hardcore diet you’re inevitably going to fail, try making small changes to your diet instead.
Studies have shown that making small changes, like eating every few hours, eating less of one particular food item, and eating breakfast when you wake up — can lead to effective weight loss as well as an overall healthier diet.
So if you’re looking to actually lose some weight, here are some things to consider:
Start Every Meal With A Glass Of Water
Why? Well, for 1) it will keep you hydrated and 2) it will help fill you up before you even begin eating.
This is helpful because a lot of the times, we confuse thirst for hunger, so staying hydrated can prevent you from eating when you’re not hungry as well as boost your energy levels, and help with digestion. 🙂
Ditch The Soda
This one is something I personally struggle with. 🙁 But did you know that drinking soda daily can actually age you as much as smoking cigarettes? Yikes!
How, you ask?
Because soda tends to be SO high in sugar, increasing your chances of suffering from diabetes, heart problems, and other diseases.
But if you’re not ready to ditch the fizz just yet, you can always opt for plain soda water (sweetening with some Stevia and lemon).
Yes, I know, this has nothing do with food.
But before you knock this down, it’s important that you know how important sleep is.
It plays such a major role in the types of foods you crave and just how much you eat.
YES! You read right!
If you’re wondering “how is this possible?”
The hormone ghrelin stimulates hunger, while leptin signals satiety.
So what does this mean for you?
Well, less sleep is associated with elevations in ghrelin and decreases in leptin.
The result? MORE HUNGER!
Also, if that wasn’t enough. Studies have shown that lack of sleep often leads to junk food cravings!
Making smoothies is a great way to increase your intake of essential plant nutrients and fiber.
So if you can, throw in fruits, veggies, nuts, seeds into one smoothie concoction. You’ll be surprised how amazing it can actually be.
To refrain from consuming too much sugar from fruit, stick to a ratio of 70% vegetables to 30% fruit.
And if you’re worried about your veggies overpowering your smoothie, you’ll be totally surprised at how much a few strawberries can really balance out the taste of spinach. Trust me. 🙂
Stick To One-Ingredient Foods
On your next grocery shopping trip, make it a point to buy only one-ingredient foods like fruits, vegetables, whole grains, eggs, meat and poultry.
That way you’re avoiding unnecessary chemicals and additives altogether.
Cut Your Portions Down
Keeping in mind just how much you’re consuming can really prevent you from overloading.
If you find that you’re still hungry, opt to eat vegetables for the remainder of your meal.
Not only will the fiber content leave you feeling full but it will provide you with a more balanced meal.
Become a Fan of Coffee Black
Drinking plain black coffee is actually good for you.
How? It’s known to lower your risk of major diseases and aging.