It is tough to give a specific answer to this, not knowing your height, weight, current lifestyle, and eating habits, if you have any chronic disease conditions like diabetes, etc. So, I will give you some tried and true methods that virtually anyone could follow to clean up their eating habits that Can reduce weight. I used these during nursing school.
What Can Reduce Weight?
1. You need to exercise as well as eat HEALTHY (don’t think of it as a diet). Stretching will help with flexibility, cardio (running, brisk walking, swimming) will help with increasing your heart and lungs endurance. And weight training will help keep your muscles healthy and able to handle everyday tasks that require muscular endurance.
2. Eat smaller portions; you can do this by eating off of smaller plates, and if eating out, have half your meals boxed for the next day.
3. Carbs fuel your brain cells, fats fuel your muscle cells, and proteins help build essential hormones and enzymes to keep your body functioning correctly.
4. Avoid saturated fats (their chemical formula forces them to become solid at room temp and necessarily are hard for the body to break down) and trans fats as much as possible (fats made in labs). You won’t be able ever entirely to eliminate them, but keep them less than 10% of your daily intake.
5. Learn to eat when you feel hungry and recognize when you are eating out of emotion, being in a social setting, boredom, etc. Eat slowly, and keep a glass of water next to you; drinking water while eating gets you satiated quicker, so you end up eating less. Drink a glass of water before and after your meals. It helps in easy digestion of food and keeps you fit.
Points To Remember
- Make sure those closest to you, understand that you are going for a lifestyle change, and you need their support by them refraining from pressuring or criticizing you for saying no to certain foods, or when you eat less during social gatherings. It would be best if you were NOT to feel as though cleaning up your eating habits is a bad thing.
- Want to control those impulse buys when you are on the run? Learn to bake your easy breakfast bars. For example, You can roast a big batch of chickpeas and keep them in small baggies. Pop one in the car when You’re on the go to stave off those impulse buys. Or make a big batch of plain popcorn, toss it with your favorite seasonings(i like Italian seasoning and parmesan) and do the same thing. There are a million resources online. Allrecipes is an excellent resource for finding some easy ideas to do this!
- When you’re facing the temptation of eating unhealthy, count to 10 and tell yourself, “I could have this, but I don’t need it.”
- And lastly, IT IS OK TO FALL OFF THE WAGON! You will not cause a zombie apocalypse by doing it. Just do your best tomorrow and the day after.