- Physical activity: Engage in 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise per week. Regular exercise helps to increase your metabolism to burn more calories and start using fat stores as fuel.
- Reduce added sugars: The body doesn’t need ANY added sugars to function properly because they don’t provide any protein, vitamins, or minerals. They do however contribute extra calories which can cause weight gain. Drinking just one can of soda per day can add 150 calories to your diet. If you drank one soda per day for a year, you would add 54,750 extra calories! It’s said that one pound of body fat is worth 3,500 calories. This means that in one year, you would consume 16 pounds of body fat worth the extra calories!
- Increase fiber intake: If you are hungry often, fiber can help you feel full for longer! This is an excellent way to prevent feeling hungry and eating extra food shortly after main meals. High fiber options include: Steel cut oatmeal, fresh fruit, mixed nuts, granola, vegetables, and whole grains.
- Eat high protein foods regularly: Much like fiber, eating a high protein food can help you feel full for longer. This can help reduce cravings and overeating at and after main meals. Healthy high protein options include: fish, chicken, turkey, nuts, tofu, Greek yogurt, and eggs.
- Drink more water: If you focus on drinking more water, this can reduce the consumption of sugar-sweetened beverages that can cause body weight issues. Great options for drinking more water include: fruit infused water, sugar-free flavor packets, sugar-free seltzer water, black coffee, and unsweetened teas. Drinking water can also help create a feeling of fullness which can reduce excess food intake.
- Don’t skip meals: Skipping meals can promote overeating at following meals, so do your best to establish a routine eating pattern. This will also prevent your metabolism from slowing down which can potentially cause weight gain.
- Eat slowly: It takes about 20 minutes for your body to communicate with your brain that you’re full. Being mindful about the speed at which you eat can help to prevent overeating. Try setting your utensil down between each bite and chewing each bite for at least 10 seconds.
- Appropriate portion sizes: Having larger portions can contribute to extra calories which can in turn cause weight gain. Try using smaller plates, cups, and bowls. When these are smaller, you trick your brain into thinking you have more food. If you use the same sized tableware but reduce portions, you might go back for seconds!
- Don’t eat too late: When you sleep, you burn the least amount of calories in a 24 hour period. Therefore you should avoid eating right before going to bed. A good rule of thumb is to eat at least two hours before sleeping.
- Balance: Be sure to incorporate a whole grain, healthy protein, fruit, vegetable, and low-fat/fat-free dairy at each meal to ensure you are getting adequate nutrients.
How do you stay healthy?
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