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January 16, 2013

Eating Healthy In the New Year

Filed under: By Tamra Rosenfeld — Administrator @ 1:32 am

Tamra Rosenfeld Tamra Rosenfeld

Gained some weight over the holidays? Don’t give up on your New Year’s resolutions
just yet. Here are some tips to help with healthy eating in 2013.

1. Set reasonable goals – if you expect to change your entire diet at once chances are
you will not be successful. Aim for 1-2 small changes a week.
2. If weight loss is a goal aim for 1-2 lbs a week. More weight loss will result in
loss of lean muscle mass and lowered metabolism.
3. Try small frequent meals. Never allow yourself to be very hungry or very full.
4. Incorporate fruits and vegetables with all meals. Fruit and vegetables are low
in calories, high in fiber and water. When preparing vegetables limit the oil
and butter to avoid adding extra calories and fat. Use fresh or frozen fruit and
vegetables instead of canned. Canned items can be high in salt or sugar and many
of the vitamins are lost in the water.
5. Don’t drink your calories. Calories in beverages can add up and won’t provide
satiety.
6. Drink 8-12 glasses of water a day. Thirst may sometimes be mistaken for hunger.
Being properly hydrated can help with metabolism and increase energy.
7. Eat more plant based foods. A diet rich in fruit, vegetables, and whole grains can
reduce disease risk and calories.
8. Don’t eliminate any food group. This can cause cravings and overeating of other
foods in order to compensate.
9. Incorporate physical activity into your daily routine. Start slow and gradually
increase time and intensity.
10. Plan on making changes to your diet permanent. After weight loss keep healthy
habits in order to keep the weight off. Losing and regaining weight makes future
weight loss more difficult.
11. If you have cravings for a food don’t ignore it. Indulging once in a while (in
small amounts) can reduce the risk of giving up on weight loss.
12. Avoid night time eating. After dinner brush your teeth to avoid further eating.
13. Schedule your meals and snacks. If you eat all day long you may not be aware of
the amount you are eating.
14. Plan ahead. When food shopping make a list. Plan out your meals and snacks the
night before.

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