A healthy diet is a key factor in weight loss and maintenance. If you find it hard to stick to good eating habits, here are seven tips to help:
- Replace sugary drinks with water. There’s evidence that drinking less sugary beverages can help people lose weight. One study found that overweight adults who drank just one 16-ounce (473-gram) soda a week gained an average of 2 kilograms (4.4 pounds) over a year, while those who didn’t drank just as much but in sweetened drinks like fruit juice or tea and did not gain weight.
- Handle stress better. Stress can trigger eating for comfort and make you more prone to emotional eating, which can lead to weight gain. Take time to relax and unwind before meals by doing something you enjoy, such as reading a book or taking a bath.
- Eat breakfast every day. Skipping breakfast is one of the easiest ways to overeat later in the day. Don’t skip breakfast; instead, eat something healthy and filling within an hour of waking up.
- Plan ahead when you’re dining out. Make a plan for where you’re going and what you’ll order before arriving at the restaurant so that you won’t be tempted by unhealthy options or overeat when served larger portions.
- Make sure that each meal includes both fruits and vegetables and aim for variety by choosing different types of each — such as apples and carrots — each day. A serving is one half cup cooked or one cup raw fruits or two cups raw veggies. Keep track of your vegetable intake by purchasing a produce scale if you need help judging portion sizes.
- Eat a variety of foods. Do not stick with one type of food or meal, such as salad for every meal! Keep yourself from getting bored by eating a variety of meals, such as soups, sandwiches, fruits, vegetables and much more.
