Slowly Eat” I teach my clients how to select the foods they love, taste every bite, and chew slowly. They should chew slowly and only swallow what is left of the food. It takes time for us to feel full. Slow eating allows us to enjoy food better and gives us more cues of satisfaction.” Janet Zinn is a licensed clinical psychotherapist and clinical social worker in private practice in New York City.
Enjoy the Food You Eat
“We are often told what we should eat. Then, when we don’t like that particular food, we are less likely to develop long-term healthy habits. Explore new fruits and veggies. Learn how to make new dishes that are both delicious and varied. To enhance flavor, add herbs and spices. You can also enjoy the sweetness of fruits and the richness of raw or steamed vegetables if that’s what you prefer. Zinn: “There’s no reason your relationship with food shouldn’t be enjoyable.”
Keep a Daily Gratitude Journal
“Our eating habits can be linked to our emotions, regardless of whether we are aware. Stress can lead to us reaching for food as a way to cope. I help clients keep a daily journal listing the things they are grateful for, or just to record when they feel stressed. This helps them to be more prepared to deal with stress by acknowledging it and using other tools instead of reaching for food.
Batch Cooking and Prep
“Every Sunday, I make enough chicken to last me the whole week. I remove the fat from the chicken, season it, then measure out 3.5 ounces. I put the container with mustard and frozen vegetables in a container so that I can bring one to work each day. I also make sure to divide 1/4 cup of rolled oatmeal, 1 tablespoon of natural peanut butter, ground flax and a pinch of protein powder to sweeten it. “So when I feel like a zombie in the morning, I just need water and to microwave it!” — Kyra Williams from Boston, a personal trainer
Do not forget the weights
“Ensure that you lift weights at least twice a week. Your muscle mass can be increased by lifting moderate-to-heavy weights, three to four sets of 10-15 reps with weights that challenge. Your body will burn more calories if you have more muscle.
Keep hydrated
Research has shown that people who drink two glasses of water before eating lose more weight than those who don’t. And they keep it off. This simple tip can be used in two ways. Thirst can disguise itself as hunger and cause you to eat more. Water makes you feel fuller and you eat less when you eat.” — Megan Casper RDN nutrition counselor, founder and CEO of Nourished Bite9. Cut Calories, Not Flavor
Casper: “By choosing sharp cheddar over mild cheese, you can reduce the amount of ingredients, but still have a lot more flavor.”
You can weigh yourself once a week
“Same day. Same time. Same amount of clothes. Keep in mind that your weight ranges from five to five pounds. It is important to work towards reducing the range, not the exact weight.” — Lainey Yournkin, RD, a Boston nutrition counselor and consultant.
Reorganize your Plate
Half your plate should be vegetables and one quarter each of whole grains and lean proteins. You’ll notice a difference in the proportions of vegetables and grains on your plate if you change them. One caveat: Peas, corn and potatoes are starchy vegetables so they should be included in the grains category.” — Younkin
Start where you are and do what you can
Do not feel that you have to restructure your whole life immediately. You can assess where you are now and determine where you want to go in the future. For most people who are sedentary, a great place to start is to use a step counter to see how many steps you take each day. Set a step goal that is slightly higher than the average and work your way up to 10,000 steps per day. Don’t think small!Focus on the weight loss “big rocks” — these are the areas that will give the best bang for your buck if you want to lose weight. It will be easier to reach your goals and it will be more sustainable if you prioritise them and let go of the rest. Pay attention to calories and protein. Prioritize strength training, daily exercises, and recovery when it comes to exercise.” — Avant
Take a look beyond the scale
The scale isn’t infallible, but it isn’t the only thing that matters. You can gauge your progress by taking regular photos and measuring, as well as keeping a list of non-scale wins. This will keep the scale in perspective, and help you see all the positive changes that you are making to your overall health and lifestyle.
Give Your Breakfast a Protein Boost
For breakfast, aim for between 15 and 25 grams of protein. You feel fuller for longer periods of time because protein is slow to digest and suppresses hunger hormones. A high-protein breakfast can curb hunger pangs later in the morning. You can pair protein foods with fiber, healthy fats, and food like two eggs with avocado and whole-wheat toast or two eggs with whole-wheat bread and avocado, or high-protein frozen waffles topped with nuts, berries and maple syrup.” — Younkin
16. In fact, Protein should be included in every meal
Protein-rich foods can help you lose weight, especially at breakfast. Protein slows down digestion and positively affects hunger hormones. You can also get rid of hunger by eating protein. Edamame, quinoa and beans are all protein-rich foods.
