Here are 7 simple habits that can help anyone enjoy a healthy diet and keep their weight under control without feeling hungry all the time.
1. Always drink a glass of water before eating a meal. This fills your tummy so you are not as hungry. It also helps to relieve any cravings. Some cravings are not for food but are actually cravings for water. Your body may be feeling dehydrated. Coffee and soft drinks actually cause more dehydration. Plain old water is what your body wants. If ice water gives you a tummy ache, just ask for water without any ice. Some Hollywood celebrities carry a supply of bottled water in their cars and they secretly drink a bottle before going into a restaurant to meet their friends.
2. Always start your meal with a salad. Salads fill you up and are low in calories. Skip the creamy and fatty dressings and get an olive oil and vinegar type instead. Olive oil is one of the fats that are good for you. Get in the habit of eating salads with lunch and dinner whenever possible. If you need a between-meals snack, try some veggies dipped in nonfat ranch dressing. Salads and raw vegetables are filling and satisfying.
3. Use a smaller plate when eating at home. Larger plates encourage you to eat larger portions. This fact is not lost on restaurant owners. It is no secret that restaurant plates have grown larger and larger over recent years. The reason is simply to make more money. Restaurants need to make as much money as they can from each table of customers. When you sit down to eat they want you to buy a larger more costly meal. They don't care about your waistline, only about their own bottom line.
4. Split an entree when dining at a restaurant that serves large portions. When asking a dining companion to split an order, just say that you never finish it all and you don't want to see it go to waste when there are children who go to bed hungry. Who can argue with that? Many people will be relieved to have someone to split an entree with. They never eat the whole meal either. Plus you will either both save some money or you can use the extra money to order something extra-fancy as to reward yourselves.
5. At breakfast time, get in the habit of having scrambled eggs or oatmeal. These two foods make low fat, healthy meals that fill you up and keep you going all morning. Professional athletes swear by these two breakfasts. One woman who won a "best body" contest said she ate scrambled eggs (Eggbeaters) every single day. You can have some ham with your eggs once in a while but just be sure to pass on the fatty fried bacon and sausage.
6. Eat more chicken at lunch and dinner. You can't go wrong with grilled, skinless chicken breast. It is a low fat, high protein food that models and bodybuilders live on every day. Grilled chicken can be prepared in such a variety of ways that you can eat it five times per week and not have the same meal twice. Some choices are chicken fajitas, chicken Caesar salad, teriyaki chicken, barbecued chicken, chicken and pasta, you name it.
7. Skip dessert. You will have a lot of company. A recent restaurant industry study showed that sales of dessert are down and continue to go down. Many people get in the habit by practicing saying "Oh no thanks, I never eat dessert." After a while it becomes a habit. Some desserts pack on more fat and calories than the entire meal did. Skip dessert and if you crave chocolate bring some along. Those after dinner chocolates with mint are always nice to clear the palate and make you feel like you've had a small indulgence.
These 7 habits can make a real difference in any weight control and healthy diet plan. Try them and stick to them until they become second nature. Good luck with your health and fitness goals.
Monica Nelson writes articles about women's health, including reviews of popular women's diets, what are effective tummy flattner exercises, and which are the best online nursing schools.
Over two thirds of Americans are over weight, and half... Read More
If You are sick of losing the same weight over... Read More
Of all the possible exercises there are to help you... Read More
Why Making Small Changes in Your Eating Habits Adds up... Read More
Well, to begin with, there isn't really any one Mediterranean... Read More
Here are some everyday, helpful hints to get you started,... Read More
So you're overweight, "fat"--to be honest--and you want to start... Read More
Obesity is a disease that is not caused by a... Read More
For some of us, food is warmth and love. We... Read More
Fast Weight Loss - Is it better to lose 2lbs... Read More
What is the link between Hispanics and obesity? Are people... Read More
We have all set them, and we will revisit them... Read More
Speculating on the scientifically proven memory unreliability, the memory specialist... Read More
Any food that we take into our bodies is composed... Read More
Yes, you must be aware of the following 7 points... Read More
Rules of day to day no longer apply as you... Read More
Food is not simply fuel to keep you going. Nor... Read More
Changing habits is one of the most difficult challanges we... Read More
Plan to eat two to three hours and pack health... Read More
Low Carb diets have become as popular as apple pie... Read More
Metabolism is the process by which your body changes food... Read More
It's agreed that if you raise the amount of calories... Read More
A very interesting story was reported recently by WebMD.com. A... Read More
The loss of fat comes from fat cells all over... Read More
Temporary weight loss is easy!You simply starve yourself on the... Read More
Many patients of gastric bypass report feeling fearful of succeeding... Read More
The right diet pill should be carefully considered when deciding... Read More
Weight loss programs often have big claims. Understand the "science"... Read More
What a great world we live in. You want something,... Read More
Are you concerned about the lack of exercise your child... Read More
If you want to reduce your body fat, focus on... Read More
The words I read made me furious. There it was,... Read More
If you've been on a low carb diet for any... Read More
Adaptation is the most important concept I teach. The human... Read More
I have put off writing a motivation article because of... Read More
If you are looking for a way to lose fifty... Read More
Fat has had a lot of bad press and for... Read More
Quick, what's the first thought that pops into your head... Read More
Many celiacs lose weight before they are diagnosed; indeed it... Read More
Exercise Physiologists who study the effects of exercise on weight... Read More
The Psychology of Weight Loss ? Your Approach!We have missed... Read More
Do you compete in sports for weight loss or fat... Read More
Yesterday, out of the blue, without any foreboding gossip or... Read More
You have probably heard the old myth, that you should... Read More
The loss of fat comes from fat cells all over... Read More
Yes, there is more to the Mediterranean than sun, beach... Read More
A common claim from gastric bypass detractors is that after... Read More
Every day, it seems, a new study pertaining to weight... Read More
Eating when under stress isn't just about filling an emotional... Read More
Frankie saddled up to the bar at the We-Stuff-Em-All Diner,... Read More
Twenty years of health club consulting, 50,000 hours of paid... Read More
Obesity is now assuming epidemic proportions. Worldwide there are over... Read More
This year, we all made some of the typical New... Read More
Very few Americans are satisfied with their current weights. There... Read More
Let's take a look at how your attitudes and perceptions... Read More
A question from one of our readers:Dr. Mericle,With respect to... Read More
Am I missing something here? If I am, someone please... Read More
Many people have asked me what foods they should eat... Read More
According to the American College of Surgeons, most severely obese... Read More
In this age being ignorant is like committing a crime.... Read More
If you have recently found yourself fretting over your child's... Read More
Understanding the theory of adaptation (see previous article, Adaptation I)... Read More
Why Making Small Changes in Your Eating Habits Adds up... Read More
What is a calorie? The definition of a calorie is... Read More
If you are overweight and suffer from pain in your... Read More
As much as many of us who are over-weight do... Read More
Weight Loss |