Weight loss is about creating lasting habits that help you lead a healthier lifestyle, not about a quick fix and detox. During the holidays your normal routines get altered and you may face new challenges, but if you take into consideration these nutrition tips, you will be successful for a longer time span, even during the tough moments when you’re stressed or busy.
Make small changes
Small changes are easier to adjust to. Try eating fruit instead of drinking fruit juice and adding more colorful foods to your plate. These small changes leas to great results, so don’t have to completely overhaul your diet to lose weight.
Measure your portions
You can prevent overeating if you learn how to be mindful of portions. This guide will help you match your portions to recommended servings sizes, or what’s on a food label.
Find the right diet for you
Finding the right diet for you is the most important step. While keto, paleo, DASH or intermittent fasting might work well for a friend or family member, that doesn’t necessarily mean it’s right for you. Focus on eating a variety of nutrient-dense foods, including fruits, veggies, grains, lean proteins and healthy fats. All in all, a healthy diet is a part of lifestyle that nourishes your body, gives you energy and is sustainable long-term.
Cook and eat more at home
You’re likely consuming unneeded calories, sugar and sodium if you’re constantly dining out at restaurants or eating packaged goods on-the-go. Cooking at home you know exactly what ingredients you used, the food will be healthier and even tastier.
Add protein to your diet and minimize sugar portions
Why do we need protein? Because protein is crucial for weight loss, building muscle and recovering from tough workouts. The right amount of protein depends on several factors such as muscle mass, activity level, age and fitness goals. The National Institutes of Health affirms that the Recommended Daily Allowance for protein intake is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight).
Too much added sugar can hamper weight loss and contribute to health issues such as diabetes, heart disease and Alzheimer’s. That is not the case with naturally occurring sugars (such as the types found in fruit).
Find that something that motivates you because healthy habits need a trigger or something to remind and motivate you, having support in your weight-loss journey is crucial. Find like-minded people who can encourage you to meet your goals.
Overeating can prevent you from reaching your weight loss goals in a timely manner while mindful eating techniques — which teach you to savor your food and slow down — can help you feel full and prevent a cycle of overeating. If we can reprogram our brains to see healthy servings sizes, then maybe we won’t be fooled when it comes to being over-served.
Include these tips in your lifestyle and you will always find your way back to the healthy track. Stay motivated, find the right diet for you and spend your time with people who support you. Good luck!