Everyone knows that Maccy D’s or Burger King are not great places to get a meal. But people don’t buy fast food because of the nutritional content. I’m pretty sure it’s the opposite. They see it as a naughty and indulgent food that is usually off-limits. To be honest, it also tastes good, in an odd sort of way. The greasy, salty-sweetness of everything in fast food is engineered to make our brain enjoy it. This careful consideration of ingredients creates foods we refer to as hyper-palatable, and makes us crave it. (If you would like to read more about hyper-palatable foods and how your body reacts to them read this article)
But that’s not all. Fast food is great because it’s simple. It feels like the path of least resistance to getting food in your mouth. We as human beings try to avoid everything that is slightly uncomfortable and time-consuming and cooking happens to be both of these things.
Eating a healthy diet needs to be simplified and made normal-people-friendly so that you don’t have an excuse not to eat healthier. That’s why this article exists.
Recently I have had conversations with real and internet friends about dieting. With some regularity, they have explained to me how they need to set a deadline for their dieting if they are going to succeed at losing weight. And that makes sense. Having a goal gives you a drive and focus, which a lot of people lack.
The problem, however, is that most people will binge eat just before starting dieting and also after they’ve finished. This type of yo-yo dieting does not agree with our bodies. Doing so can actually slow down metabolism, making it harder for you to maintain a healthy weight in the coming years. A slow and steady approach increases the chances of long-term success.
Easy Habits for Weight Management
However, it’d be quite hard to provide a complete solution without force feeding you 100’s of articles and giving you access to a nutritionist, personal trainer and psychologist. Ain’t nobody got time for that!
She only speaks the Truth!
So…when you finally feel like dieting again, don’t. Just pick up good nutrition habits. Pick one of the goals below and stick to it for a 4-6 weeks and see what results you get. Make sure to monitor your energy levels, skin complexion, stress levels etc. All these things are linked to your diet.
Choose the easiest one, or the one you think you’re up to. Once you’ve mastered it, move to another one. The aim is to make these tips grow into habits in your life. These are not just easy tips to help weight loss. These are easy dieting habits that can help you manage your long-term health and weight.
1. Drinking only water and black coffee/tea (No smoothies, not juice).
Little changes like this can really make a dent in the calories you consume every day. Even though juices and smoothies seem healthy, when consumed by themselves, the high sugar and low fibre content causes blood sugar levels to rise quickly, which inevitably leads to a big fall and a lull in energy. Also, this will keep you hydrated and in tip-top shape!
2. Walking at least 15 minutes every day.
A low impact activity like walking is important in burning a few calories. When you walk, the body uses fat stores as its main source of energy, which his good news for all! Walking (or any movement for that matter) is the opposite to sitting down, which too many of us spend most of our day doing. Walking keeps your body in balance and its ability to move efficiently.
3. Drinking at least 300 ml of water before dinner.
Some people are so chronically dehydrated they confuse the body’s signals for thirst with the hunger signal. If you’re a person who doesn’t drink water at all and is constantly dehydrated, or feels hungry a lot of the time, this is one to try. Also, drinking water will make sure you feel fuller prompting you to eat less.
4. Drinking alcohol only 1 day a week.
Alcohol has so many calories its quiet scary. There are about 160 calories in a 175 ml glass of wine. That by itself is not a lot. However, 2 of those down your gullet 5 days a week comes to 1600 calories extra each week, just from your cheeky night in. And it doesn’t help that alcohol impairs your judgment, making a kebab look a little more appetising!
5. Eat protein with every meal and snack you have.
Protein has a higher metabolic cost to your body, meaning that it burns calories just to be digested. It is also very satiating, so you feel fuller after eating fewer calories. You can overdo it with meat though, as it can have a high fat content and is, more often than not, usually slathered in sugar-laden sauces, so be sensible about that. Other protein sources include fish, nuts, eggs, peas, soya.
6. Eat fistful of veg twice a day
Have you ever seen how much lettuce you have to eat in comparison to a doughnut to ingest 200 calories? Check this link out and I’ll be waiting for you here. Seen it? I don’t think I need to elaborate this point anymore!
7. Take a multi-vitamin and fish oil/omega 3 tablets everyday
This is the easiest to do, because there isn’t much thought to it. It most likely won’t make much difference in your weight, but a lot of us are deficient in so many essential minerals and vitamins, this can make a massive difference to your overall health. The omega 3 is to help decrease insulin resistance. Why is that a good thing? Read about the signs and symptoms of insulin resistance, then YOU can tell me why it’s something you don’t want to be.
8. Eat one of these “super-foods” everyday.
These foods are great because they have a high amount of nutrients for the amount of calories they have. That’s not to say that they are low in calories, so don’t go all gung-ho on them! Try and pick 4 or 5 of these, and then eat on of them every day and see what it does for your health (Superfoods PDF).
It’s All About You!
Make this personal. If you’re going to finally help yourself, then you’re going to have to learn to take advice and apply it to your unique self.