Leave Fad Diets and Make These Small Changes Instead
“I will start exercising tomorrow.” We repeat this to ourselves every now and then. But the tomorrow never comes. The next day we think to ourselves what happened to the resolution of waking up early and hitting the gym. Hectic schedule is the main culprit, which is why many people resort to fad diets to achieve their weight loss targets. However, many of these diet plans do not include certain important food groups. These diet charts sometimes suggest eating food in meager quantities, which is not good for your health in the long run. So instead of looking for fad diets try these simple everyday health tips that can help you reduce weight and lead an active life at the same time.
Maintain Discipline and Stay Motivated
It’s human nature to lose motivation easily. The initial excitement and willpower can fade with time. This is why consistency, good habits, and self-discipline is important. Think of some techniques that will help you in maintaining your motivation. In addition, build good habits that can help you when you are losing your willpower, for example eating healthy. Habits are powerful and are not easy to do away with.
Measure Everything you Eat
Eating larger portions of food than required leads to over consumption of calories. This happens mostly when you are having high-calorie foods like nuts, peanut butter, pasta, and oil. Therefore, be mindful of what you eat and in how much quantity. Also, add quality food to your daily routine.
Drink a Lot of Water
Keep drinking tons of water every day. Try to have at least 3 liters of water daily. This should be in addition to the other liquids you drink. It will make you feel active, and if you are working out, you will train better, recover better, and have more energy.
Eat 2 Whole Grains per Day
According to dietary guidelines, whole grains must be a part of diet. Cook your pasta from whole wheat or make sandwiches using the whole wheat bread. If you are not habitual of eating whole wheat bread, start with having one slice per day.
Make a Plan for Weeknight Meals
It’s difficult to come home after a hectic day and cook a meal without any prior planning. So most people order from outside or visit the nearest fast food joint. What you could do instead is make a plan on Saturday for your weeknight meals and shop for all the ingredients you will need to prepare them in advance. To avoid the hassle of cooking every day you can also cook double batches of weeknight food and store it in the freezer. So the day when you don’t have the time to cook, you can pull the cooked food from your freezer, heat it, and have a healthy dinner. The dishes best for freezing are lasagna, meatballs, chili, soups, and stew.
Eat More Fruits and Vegetables
It is common knowledge that fruits and vegetables are low on calories and are good sources of vitamins, minerals, phytonutrients, and antioxidants. Hence, you must include at least one fruit or vegetable in every meal.
Add Milk, Cheese, and Yogurt to your Diet
As per the American dietary guidelines, you must have 3 servings of dairy per day. Milk has 9 essential nutrients. These nutrients include the likes of potassium, calcium, and vitamin D, etc. If you have them in the right quantity, you will be able to close the gap on the nutrients you are missing.
Get Proper Sleep
Lack of adequate sleep can lead to overeating. This is because when you are tired, your power to take rational decisions gets compromised. Therefore, make sure you get at least 7 hours of sleep every day.