Stay On Track With Your Diet! Here are 7 Tips & Tricks
To Help You
By: Your JNH Lifestylist
Eating healthy is tough, and it’s easy to fall off the bandwagon. From those donuts in the office kitchen to the chocolate bars by the cash register, there are various temptations everywhere. Yet, you’ve committed to eating better, but you’re having trouble sticking with it. We’ve got the diet tips and tricks you need to maintain your healthy lifestyle. Check out our top 7 pieces of advice below.
1. Keep A Water Bottle Close By
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Sometimes, you’re actually not hungry - you’re thirsty. It’s hard to differentiate between the two, which is why it’s a good idea always to have water nearby. Plus, this way, you’ll stay hydrated throughout your day; after all, the body is about 60% water. Research further indicates that drinking water can help reduce your energy intake [1]. This means by consuming more water, you may be less likely to overeat and carry around excess weight. Try keeping a water bottle with you wherever you go. It may also help to have a glass or two of water before each meal to ensure you’re actually as hungry as you think you are.
2. Start Meal Prepping
Recent research suggests that meal planning is associated with a healthier diet and a lower risk of obesity [2]. By planning your meals, you likely won’t reach for unhealthy and more convenient options and already have a healthy meal ready to go. Plan time at the beginning of your week to prep your meals. It’s okay if it’s the same meal, the goal is to simply have healthy meals prepared. It also doesn’t have to be complicated or perfect. Keep things simple, and do your best. This way, you’ll know exactly what is going into the food you eat. Also, consider chopping up fruit and veggies for a healthy snack around the house. When you’re feeling tired and lazy, having your healthy snack already chopped up makes it an easy go-to.
3. Limit Alcohol
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Consuming alcohol is a quick route to unhealthy eating. You have a few glasses of wine and before you know it, you decide on chips, frozen pizza, or greasy food. It’s a route that can quickly spiral out of control. While a drink here or there is okay, limiting your alcohol consumption isn’t a bad idea. One study showed that higher alcohol consumption, drinking seven or more drinks a week, is even associated with a shorter lifespan [3]. If you’re dedicated to improving your lifestyle and keeping your diet on track, consider limiting your alcohol consumption.
4. Only Eat When You’re Hungry
Make this a rule! No more mindless snacking or eating. Pay attention to your hunger, and only eat when you’re truly hungry. This can help you avoid overeating and help you maintain a healthy weight, as well as ensure you stay on track with your healthy eating habits.
5. Don’t Bring Unhealthy Foods Into Your Home
If temptation is hard for you to resist, keep the junk food out of your house. Only buy healthy foods, and don’t grocery shop when you’re hungry. Grocery shopping when hungry can quickly cause you to reach for junk food options that seem like a great idea at the time, but might not be on point with your diet. Studies also show that proximity and visibility of food, such as having the food in your home and in sight, increases a person’s consumption of that food [4]. If you don’t want to eat it, don’t keep it in your home.
6. Make A Plan When Eating Out
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Eating out with friends can quickly derail your healthy eating plans. Next time you eat out, make a plan. Sticking with a healthy lifestyle is all about planning and being prepared. If you can, look at the menu online and decide what you’re going to eat before you head out. This includes what you’re going to drink and how many drinks you’re going to have. The hardest step is actually sticking with your decisions.
7. Eat Slowly
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The time it takes for your brain to realize you’re full can take up to 20 minutes. If you’re eating quickly, this can lead to eating more than you need. Studies show that by eating slowly, you’ll eat less [5]. So, eat mindfully and chew every bite. Learn to enjoy your food and limit your distractions when eating. It’s a very simple way to become more in-tune with your body and how much you eat.
Put These Tips & Tricks into Action!
Eating healthy doesn’t have to be over-complicated or difficult. There are various ways you can make it easier for yourself. Try implementing one new tip or trick at a time to avoid overwhelming yourself. You can do this! When you eat healthier, the rest of your life improves, you feel better, and you get more out of your life.
Resources:
[1] Daniels M. C., & Popkin B. M. (2010). “Impact of water intake on energy intake and weight status: a systematic review.” ncbi.nlm.nih.gov, Nutrition reviews, September 2010, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929932/.
[2] Ducrot P., Méjean C., Aroumougame V., Ibanez G., Allès B., Kesse-Guyot E., Hercberg S., & Péneau S. (2017). “Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults.” ncbi.nlm.nih.gov, The international journal of behavioral nutrition and physical activity, 2 February 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5288891/.
[3] Bolton T., Butterworth A., Kaptoge S., Warnakula S., Willeit P., & Wood A. (2018). “Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies.” thelancet.com, 14 April 2018, https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)30134-X/fulltext.
[4] Lee Y.K., Painter J.E., & Wansink B. (2006). “The office candy dish: proximity's influence on estimated and actual consumption.” ncbi.nlm.nih.gov, Int J Obes, May 2006, https://www.ncbi.nlm.nih.gov/pubmed/16418755.
[5] Hawton, K., Ferriday, D., Rogers, P., Toner, P., Brooks, J., Holly, J., Biernacka, K., Hamilton-Shield, J., & Hinton, E. (2018). “Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate.” ncbi.nlm.nih.gov, Nutrients, 27 December 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357517/.
