If you’re trying to lose weight, don’t be discouraged by conflicting reports about diet and exercise. Here are six habits of successful dieters. I consider them keystones to healthy living, so check them out and see for yourself.
1. Load Up on Produce
It is recommended that we all eat five to seven servings of fruits and veggies a day, and dieters who go heavy on the produce are more likely to lose and keep the weight off. That’s because fruits and veggies are low-calorie foods, and many of them are also high in fiber, which is filling. Eating more of a plant-based diet offers a greater variety of nutrients with fewer calories.
2. Learn to Cook and Dine In
Dining out occasionally is a lovely way to spend an evening, but don’t make a habit of it. The secret ingredient at many restaurants is butter and excessive oil — in other words, fat. Studies have shown a relationship between number of meals eaten out and greater weight gain. Cooking your own meals helps you with portion control. Here are some recipes to help get you started in the kitchen.
3. Go For Whole Grains
Whole grains are high in filling fiber and offer important nutrients like vitamin B6, which helps reduce PMS symptoms, and skin beneficial vitamin E. Eating whole grains means your calories from carbs provide nutrients you need. Choose whole grain breads too, since refined white flour has little nutrient value and is higher on the Glycemic Index than whole grain flour.
4. Move It to Lose It
Physical activity, be it training for a half marathon or walking home with your groceries, is important for losing weight and keeping it off. Going to the gym is great, but don’t skip out on everyday movement that helps burn calories — take the stairs, walk your dog, vacuum vigorously, bike to dinner, garden. Curious how many calories your daily activities burn? Check out my calorie calculator
5. Portion Control and Moderation
Portion control is essential for taking off weight and keeping it off. Healthy foods, like nuts, eaten in mass quantities will still pack on the calories. Moderation is the key. Pasta is one food where we tend to go overboard with portions. A cup of pasta is a portion, and that is about the size of a light bulb. I would go with whole wheat pasta too. You can eat the foods you love, just be moderate.
6. Keeping a Food Journal
Keeping a tally of all the calories you consume in a day can help you stay on track. Many studies have shown that dieters who keep food journals lose more weight. If you have made it to you ideal weight, keeping a food journal is way to ensure you maintain your healthy weight. Here is my downloadable food journal if you like to use pen and paper. Or track your caloric intake on your iPhone
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