Thursday, January 17, 2019
If you’re one of the many Americans who made a New Year’s resolution to drop a few pounds and eat a healthier diet, you are now faced with the cold reality of making the resolution stick.“We have many diet choices to make every day,” noted Lesley Lutes, Ph.D., an associate professor of psychology at the University of British Columbia. “It’s important to avoid making wholesale changes or setting unrealistic goals. Making a few minor changes makes a diet doable, rather than daunting, and the results will be more successful.”
Nutritionists recommend these seven ways to get started:
Eat the healthy foods you like - Don’t force-feed yourself foods you dislike. If kale and brussels sprouts turn you off, eat more carrots, strawberries, and other fruits and veggies you enjoy.
Cook more - According to a behavioral study involving 11,000 people, those who eat home-cooked meals five or more times per week are 28 percent less likely to be overweight and 24 percent less likely to have excess body fat than those who eat at home less often.
Eat your veggies first - Start your meal with a salad or some vegetable soup. Then start with the veggies on your plate before you eat the meat or potatoes. Filling up on veggies first may help you avoid eating too much of the wrong foods.
Go meatless one day a week - A study published in JAMA Internal Medicine found that replacing animal protein with an equivalent amount of plant protein was associated with a lower risk of mortality, especially from heart disease. Swap your burger for a veggie burger once a week or make a bean chili so hearty that no one will miss the meat.
Eat a better breakfast - Eating a breakfast that contains protein, such as eggs or yogurt, will keep you fuller longer, helping you to eat less calories overall, which is critical for weight loss.
Replace a sugary drink for water - We all know soda is not a healthy choice. Replacing one soda or juice each day with water can help you toward your goal.
Make a small snack more satisfying - Instead of nibbling mindlessly, focus on the snack you choose so you enjoy it more and make it last.
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