How to lose weight with food: If you are looking for easy and proven ways to lose weight and still eat the food you love, take a look at these 8 powerful ways to lose weight with food!
Are you looking for healthier alternatives to easily manage your ideal weight but still be able to enjoy your favorite foods?
If you answered “yes” to that question, then you first must know why it is so difficult to lose weight!
You see, most weight loss methods start with food elimination from your diet. And when they do that it can feel extremely overwhelming to create good eating habits by eliminating the foods that you love all while maintaining a diet.
However, that’s because most diets are simply that — they have a regimented control over how you eat.
Moreover, rather than educate you on what good food habits you should try to instill (so you can stay at a healthy weight), most diets involve some measure of food elimination.
So today we will concentrate on better ways to handle your relationship with food, so you can get to your most ideal weight and keep it that way, all while making sure it doesn’t feel like a struggle along the way.
Here are eight simple food habits that’ll help you keep the weight off for good.
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8 Food Habits That’ll Help You Stay Slim
1. Be aware and mindful while eating.
Millions of Americans have a poor relationship with food.
If you’re one of those people, food experts suggest that you can lose weight by creating a little “window” of awareness about what you eat and when you eat. And you can do this even if your relationship with food is not healthy.
Another reason mindful eating is important is that practicing more attentive ways of eating will enhance your meals, reduce over-eating, promote healthy digestion, reduce anxiety regarding food, and improve your psychological relationship with food altogether.
But the catch is to not eat unconsciously. According to dietitians, if you eat without thinking and eat unconsciously as if your attention and focus are on something else, it will lead to weight gain.
Here’s how to be more mindful while eating:
- Begin with your shopping list. Be mindful of what you are putting into the shopping cart ahead of time and write out healthier food alternatives to help you reach your weight loss goals.
- Have smaller portions. Try portion control for those dinners you know you always love to grab seconds of.
- Put your fork down between mouthfuls. Try to be mindful while you are eating and bring all your senses to the meal and savor what you are eating. Creating a little small moment of awareness will allow you to be aware of how much you are consuming per meal.
- Appreciate your food and enjoy eating new healthy foods that you’ve never tried before. Chew thoroughly and eat slowly as there shouldn’t be a rush when you are eating, especially while you are enjoying new foods that are great for weight loss.
2. Up your water intake.
In the period of one day, how many glasses of water do you suppose the average American drinks?
Well, you’d be surprised to find that the average daily amount of total water Americans consume is about 3.18 liters or 13.4 cups, however, 48 percent of that comes from beverages other than plain drinking water and 18 percent from food.
Water is essential for maintaining life and your metabolism. Given how much water Americans consume, it is surprising that most people don’t get enough.
There are many recommendations from public health agencies on how much water is needed, but the general rule of thumb is that total fluid intake should be .06 glasses per pound of total body weight.
Moreover, drinking water is one of the easiest ways to increase your fat-burning ability. In fact, the Institute of Medicine (IOM) recommends that women should drink at least 74 ounces of water, a little over 9 glasses to help with weight loss.
Additionally, if you increase your water intake, you’ll also reduce the amount of food you consume, thus increasing your metabolism to work even faster.
Not to mention that your waste will also be detoxified to bring your body to natural homeostasis.
To help you drink more water every day, try this:
- Establish a drinking water routine. Just like setting up a morning and bedtime routine, everyone should build a timetable for their water intake to make drinking water much more manageable.
- Add flavor to make your water more flavourful. Citrus fruits and herbs work wonders for livening up water.
- Use an app to track your water intake. Keeping up with how many glasses you’ve finished can be easy (and fun) with the help of free apps like WaterMinder® that track your every sip throughout the day.
- Get a high-tech water bottle. This nifty water bottle recommends your customized daily water intake with your phone and glows to remind you when it’s time to drink up.
- Dilute sugary drinks with more water and ice.
- Make your home water taste even better. You can do this by investing in a home water filtration or using a water device like the Soma Water Filtration carafe that’ll work wonders when you are at home and want to turn your tap water into even tastier water.
3. Keep a consistent meal routine.
If your desire is to stick to a consistent weight but you don’t have a great relationship with food, then always make sure that you eat at the same time every single day.
According to health experts, keeping to a reasonable standard of food intake on a daily basis (while also thinking about what is going to motivate you to stick to a meal schedule), will tremendously help you stick to your weight loss goals.
Additionally, sticking to a consistent mealtime is the best way to avoid unhealthy foods and eat healthier foods.
Moreover, know that people who don’t lose weight (in the long term) tend to have an incorrect and irregular mealtime, which ultimately, will lead to excessive weight gain due to being more prone to snacking.
How to have a consistent meal routine:
- Start with realistic expectations. Think about what really motivates you and do more of that!
- Emphasize eating more vegetables, fruits, whole grains, and fat-free or low-fat dairy products as your go-to food staples.
- Include healthy proteins such as lean meats, poultry, fish, beans, eggs, and nuts each day.
- Limit saturated and trans fats, sodium, and added sugars from your diet.
- Control your portion sizes. Portion control plays a big role in losing weight at a steady pace.
- Keep unhealthy foods out of the house.
- Carry healthy snacks with you at all times for those low blood sugar moments where you will crave something unhealthy.
- Have a game plan before eating out. Glance at the menu online beforehand and make sure to always have healthy food waiting for you if you come home hungry.
- Don’t let traveling derail your progress. Always have a food plan to fall back on when heading out of town.
- Don’t have an all-or-nothing approach. Keep going when you fail and keep trying.
4. Fight fat with healthy fats.
For those who are having a really hard time losing those extra few pounds, try incorporating more healthy fats into your diet.
Although fatty food may appear to most people as the “villain”, most weight loss and wellness coaches will always educate their students on the difference between healthy fats vs unhealthy fats.
For instance, trans fats are not healthy and are associated with a greater risk of heart disease. Plus you’ll be bound to gain weight if you eat a lot of trans fats over the healthier ones.
Trans fats in your food include commercial baked goods, such as cakes, cookies, and pies. Shortening, microwave popcorn, frozen pizza, refrigerated dough, such as biscuits and rolls. As well as most fried foods including french fries, doughnuts, and fried chicken.
Healthy fats that are provided in natural foods will always provide the extra kicker to stay healthy because they are loaded with natural health benefits that assist with weight loss.
Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, avocados, and fish.
5. Move around after your last meal.
A few may find this weight loss habit to be a bit difficult, however, ten thousand steps a day is all you need in life, coupled with a balanced diet if you’d like to stick to a healthy weight all year long.
Moreover, less focus on food paired with more movement each day will not only help you remain slim but tell the body that it is time to stop consuming.
Additionally, if you can make this your daily habit hopefully after your last meal, you will be one step closer (pun intended) to reaching your weight loss goals.
Don’t forget to take the stairs to ensure that your heart rate increases so your heart and waistline can stay in better shape!
6. Don’t Snack before bed.
Snacking before bed is often described as late-night weight gain because studies show that late-night eaters will gain much more weight than those who choose to dine early and leave it at that.
The reason for this is that simple carbs such as crackers and pastries reduce serotonin in the brain, which is the chemical responsible for inducing sleep.
Additionally, most night owls are more likely to overeat due to the fact that they are likely to suffer from food shortages (during the day) because they often choose to eat unhealthy foods that contain high amounts of sugar and trans fat, to combat their hunger within those late-night hours.
Moreover, consuming foods within one hour before bedtime will cause your digestion to keep working whilst asleep.
So if you really need to snack before bed, try limiting snacking to two hours before falling asleep or eat sleep-inducing healthy foods that will help you sleep better at night.
Similar: How to Stop Snacking Late at Night
7. Learn to celebrate without needing food.
According to fitness gurus, planning ahead and setting goals are key elements in every weight-loss strategy, however, it’s about rewarding yourself properly that will make it work.
So if you have always celebrated with food, try to make sure that you seek to celebrate all your next celebratory milestones without the need for food.
For instance, you can treat yourself to a new water bottle, workout equipment, or a fitness class as a way to thank yourself.
Remember, you can still celebrate without needing that cake, however, it will take some time to get used to.
8. Keep your bedroom a no-food zone.
Lastly, if you really want to stop those pesky calories from adding up then you must know that eating in bed is one of the basic ways to pack on those extra pounds.
In fact, health experts will always say that reserving your bedroom for only rest and relaxation whilst training your brain and body to cope without food in the bedroom is one of the best ways to have a healthy relationship with the food.
How to lose weight with food final thoughts.
See, food and having a better relationship with food doesn’t need to be overly complicated.
With the right course of action and a few key habits, you are bound to improve your weight loss journey and ultimately have a better relationship with food.
Consider trying one of these food habits above and do let us know how they went for you in the comments below!
Check out, 9 Things You Should Always Do Before Bed, next!
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