How to Eat Healthy Without Even Trying
Nutritionists share their favourite techniques and diet tweaks to melt away that last inch.
1) Leave the Three Last Bites of Each Meal
"This is an easy way to save roughly 250-300 calories each day," say Lyssie Lakatos and Tammy Lakatos Shames, R.D.N.s at The Nutrition Twins. "Since most people tend to overeat, you've likely had plenty and already feel full at this point." This simple act will help you recognize you don't have to reach lick-your-plate status to feel satisfied.
2) Throw Out the Scale
"It it's that last inch that's bothering you, the scale won't even properly represent that," says Lisa Hayim, registered dietitian and founder of The Well Necessities and TWN Collection. "And a small change in the number on the scale that's not in your favor could cause you to feel like failure." Monitor sneakier signs of weight loss like a slimmer face, more energy, and how you feel naked.
3) Always Use a Plate
OK, or a bowl. "It'll help you better monitor how much you're eating," says Rebecca Lewis, R.D. for popular meal-kit delivery service HelloFresh. "It's much harder to know exactly how many calories you're consuming when you're eating right out of the jar or the bag."
4) Sit Down
When you sit down to a plated meal, you'll see and process exactly how much you're consuming. In fact, recent research has even found that eating while standing or on-the-go can lead to gaining weight (scientists believe the distraction of being on the move, just like eating in front of the TV, can inhibit your ability to process the sensation of fullness).
5) Crank Up the Heat
"Hot and spicy foods like cayenne pepper and jalapeño will temporarily boost your metabolism," explains Julieanna Hever, R.D, a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot's Guide to Plant-Based Nutrition. Try starting your day with hot water with cayenne pepper and lemon juice.
6) Eat Foods Composed of One Ingredient
Translation: Swap processed foods for foods with just one ingredient on the label. So, instead of buying store-bought hummus with a laundry list of ingredients, DIY a fresh batch using chickpeas, tahini, lemon juice, and olive oil. "Added calories and sodium (which causes instant bloating) come from processed foods with additives and preservatives," says Hayim.
7) Hold the Salt
"A healthy diet should contain no more than 2,300 milligrams of sodium, which is about a teaspoon," says Lewis. (Americans consume approximately double this amount, which is just one of our bad eating habits.) "Sodium is often responsible for water retention and bloating." Add a burst of flavor with fresh herbs, citrus zest, or spice blends when cooking in lieu of sprinkling on the white stuff.
8) Feng Shui Your Plate
"Make at least half or three-quarters of your plate fruits and veggies," says Hever. "These low-calorie, nutritional nuggets keep you full without adding extra calories." Fill up the rest of your plate with lean proteins like tofu, salmon, or beans and whole grains. Farro and white bean salad, anyone?
9) Take Tea
Make like the British and break for high tea. "In fact, don't just make it high tea, sip it throughout the day," advise Lakatos and Lakatos Shames. "Tea contains the amino acid theanine, which brings on a mental calmness and alertness, helping you to avoid stress eating."
10) Ditch Oils
For now. "All kinds of oils are the most calorically dense foods on the planet, offering more than 2,000 calories per cup," says Hever. "You'll save hundreds of thousands of calories by sautéing with vegetable broth or water and using oil-free dressings."
11) Catch Up On Sleep
"When you're sleep-deprived, your body produces more cortisol, which regulates appetite," explains Lewis. "As cortisol increases, our bodies produce higher than normal levels of ghrelin, the hunger hormone, which causes us to crave foods even when we aren't hungry."
12) Infuse Your Water
Sounds fancy, but the act of infusing water is simple: Just slice up some cukes, herbs (think: mint, basil), and/or your favorite fruits, dump them into a water pitcher, and leave it in your fridge to set. "These drinks are packed with phytonutrients that help to fight off the damage from stress, toxins, and everyday living," say The Nutrition Twins.
13) Take a Post-Dinner Walk
"Burning some extra calories and boosting your metabolism after you're done eating for the day can really help," says Hever. It may not seem like much, but over the course of a week, a few brisk walks can add up to hundreds, even thousands of calories.
14) Skip Takeout
"There's no better way to control what you put in your body than to be your own personal chef," says Lewis. Not to mention, takeout and restaurant food can be loaded with salt, sugar, and fat bombs (research agrees).
15) Phone a Friend
"Often, the eating that causes the clothes to get tight is the excess calories that accrue when mindlessly snacking when you're not truly hungry," say Lakatos and Lakatos Shames. Halt your cravings by distracting yourself with an actual phone call. Give it five minutes or so and you'll forget you even wanted to eat.
16) Eat More Lemons
"Lemons are a natural diuretic, which is often why lemon juice is recommended to be squeezed in water during a cleanse," says Lewis. "Beets, parsley, and asparagus are also good food sources to help us quickly eliminate extra water weight."
17) Go Wild With Fiber
This slimming, waistline-friendly carb — think whole grains like quinoa and barley, fruit like pears and apples, and veggies — will "not only help to fill you up on fewer calories, but it also help flush extra waste out of the body so unsightly belly bulges due to constipation is banished," say Lakatos and Lakatos Shames.
18) Up Your Workout Intensity
"Changing up your workout by increasing intensity, duration, or frequency will challenge your body and inspire it to transform," says Hever. So go ahead and sign up for that kickboxing class that scares the heck out of you, or invest in a yoga mat and blocks so you can do some YouTube yoga videos in the comfort of your own living room.
19) Make Time for a Daily Indulgence
"This will keep you from feeling deprived, making it easier to stick to a healthy eating plan," say Lakatos and Lakatos Shames. "Even if you're following a reduced-calorie diet, a daily treat prevents you from the overindulgences that results in pound creepage." Just make sure your treat is a reasonable portion size, and you're good to go.
20) Follow the "Raw and Crunchy" Snack Rule
"Skip the pretzels, chips, and even granola bars and find something uncooked and high on the crunch factor, like apples, carrots, or sugar snap peas," says Hayim. "These foods take longer to eat than some of our packaged favorites, and force us to realize when we are full."
21) Choose Your Next Favorite Pair of Jeans
Instead of freaking out over your pant zipper, Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health, says to try this: "Remember how much you enjoyed that big meal, put on some yoga pants, and let at least half of what you eat today be vegetables. Those tight jeans should motivate you to be more active so you can slip into them tomorrow!"
22) Chew Your Food
It's easy to rush through a delicious meal, but taking your time can save you some calories. "We eat so fast," says Joan Salge Blake, R.D., clinical associate professor of nutrition at Boston University. "Chewing forces you to slow down, enjoy the taste of the food, and be more mindful of how much you're actually eating."
23) Use a Smaller Plate
You know how to Feng Shui your plate, but are you watching the size? Ditch an oversized set for something smaller and you'll see the pounds fly off. "A smaller plate gives you the illusion that you're eating more food," says Mary Beth Sodus, registered dietitian and medical nutrition therapist at the University of Maryland Medical Center.
24) Skip Seconds
If one serving will leave you full and satisfied, stick to it: Giving into seconds can rack up the pounds. Plus, by saving the leftovers, you'll have a great lunch for work the next day. "You'll spread the calories and the enjoyment out over two meals," says Blake.
Article Source: http://www.redbookmag.com/body/healthy-eating/advice/g3553/how-to-eat-healthier/
Image Source: https://docakilah.files.wordpress.com/2016/04/10-tips-healthy-eating.jpg?w=630
VOCABULARY WORDS:
1. Inhibit (v.) ~ hinder, restrain, or prevent (an action or process)
2. Crank up (idiom) ~ stimulate or intensify one's efforts
3. In lieu of (idiom) ~ in place of instead of
4. Ditch (v./ informal) ~ get rid of give up
5. Infuse (v.) ~ soak (tea, herbs, etc.) in liquid to extract the flavor or healing properties
6. Indulgence (n.) ~ the act of allowing oneself to enjoy the pleasure of
7. Deprive (v.) ~ deny (a person or place) the possession or use of something
8. Leftover (n.) ~ something, especially food, remaining after the rest has been used or consumed
QUESTIONS FOR DISCUSSION:
1. Do you think you eat healthy? How do you make sure that you do so?
2. How long does it take you to eat lunch? Do you always eat in a hurry? Why is it not good?
3. How often do you have take out? Why is this kind of food usually unhealthy?
4. What kind of food is an indulgence for you? How often do you have it?
