1. Keep a journal of all you eat and drink each day and also how you feel physically, emotionally, your energy level, attitude, etc. This will help access what foods attribute to what moods and you may discover a few food do’s and don’ts in days to come. Generally, whatever you eat today will effect you in the next day or two so keep that in mind. It can also help a dietician evaluate your eating habits and help you fine tune them.
2. Plan and prepare your weekday meals ahead of time; write them down. (Sunday’s are usually good days for this, you can plan, prepare and store for the following week). Try to make double portions when you cook or prepare a few different meals at once then divide it into your mini-meals so that you will have it for the following days. Invest in reusable, plastic meal containers, they work great for meal planning!
3. Eat more often by eating frequent sensible mini-meals (every 3-4 hours) and omit any large meals and overeating. Cut your portions in half and if you feel a little hunger pang coming on then drink a full glass of water. This will help to give you that full feeling you are accustomed to.
4. Pack a small cooler to go each day filled with your meals already prepared in plastic containers. Throw in some fresh fruit, low fat cottage cheese, yogurt, rice cakes, cheese cubes, raw veggies and nuts.
5. Avoid overeating. Only eat until you feel content not overstuffed! You should feel no more than 80% full after any meal.
6. Avoid hunger pains at all cost. Don’t wait too long in between meals. Take along a few quality protein shakes to fill any voids.
7. Drink plenty of water. This will keep your body hydrated, which is crucial to maintaining excellent health and it will also lesson those hunger pangs. A recommended ten to twelve (12-ounce glasses) daily, more in the summer months or if you are super active, especially outdoors.
8. Avoid eating out as much as possible. Learn a new healthy recipe each week and feel the difference of putting good nutrition into your body. It also save you money and limit those temptations of making poor food choices.
9. Allow one cheat day a week to enjoy your absolute favorite foods, guilt-free. Don’t go crazy now but enjoy your favorite dish and/or snack, mini-version of course. Eat it early on in the day so that your body has a chance to burn it off before resting.
10. Reduce simple or refined carbohydrates and fat intake. Avoid altogether or lesson the intake of dairy products, fried foods, flour, pasta, breads, refined sugar, sodium, and food containing preservatives.
Important: Even though we are each genetically different most people can still learn how to stabilize and maintain their metabolism with proper nutrition. I also suggest discussing your diet with a registered dietitian to insure the most effective and healthy diet for you and your family.
Figuring Your Daily Calorie Allotment:
To get a rough estimate of how many calories you need in a day to maintain your present weight, multiply your weight by 13, if sedentary, and by 15, if moderately active. You will need to add more calories for rigorous exercise. To lose or gain weight, subtract or add 500 calories, this can be done through diet and/or exercise.
* This chart is according to The American Dietetic Association.
* Remember that all calories are not created equal. You must cut the fat! Fat contains more than double the calories of protein and carbohydrates and your body handles its breakdown differently. Low fat diets are best to control your weight because they contain fewer calories. In addition, they discourage the accumulation of body fat.
Don’t Go Super Fat Low!
Opting for a lower fat diet can help improve your overall health, but don’t go too low. A diet with a moderate amount of unsaturated fat in it may be best for health.
Good food sources of unsaturated fats include:
Avocadoes, peanuts, and certain nuts and seeds such as walnuts and sunflower seeds. Whenever possible, use unsaturated fats instead of saturated fats or trans fats in cooking. Like, olive oil or vegetable oil instead of butter, shortening, or margarine. Use olive oil-based salad dressings instead of creamy dressings. Skip the mayo on your sandwich and try nayonaise-a soy based substitue for mayo. Try to limit your fat consumption so that fat comprises about 25 percent of your total daily caloric intake.