MoHow Posted By: Dr. MO In my MoHow blog posts I offer you advice and tips that you can practically apply in your life. MoHow is my version of Know How. In today’s post, and in most others, I highlight things for you to consider, to think about, if you want to create and maintain healthy positive momentum in your life.
I think you will agree that weight management, healthy eating, and exercise, are three inter-related and vitally important parts of all of our lives. In yesterday’s post I offered weight manage tips. Today I am covering healthy eating, and tomorrow I will address exercise.
Here are 18 tips for you….
Make one change at a time. Don’t cut everything out at once. For example, cut out fried foods. When you’re used to that, cut out soda, etc.
Water, water, water. It kick-starts your metabolism. Stop drinking sweetened drinks.
Be mindful of what you are eating. Keep a food journal or diary. Seeing it in writing always gives it weight and helps reveal patterns or triggers.
Stop the evening eating. You don’t want to eat and then go to sleep. All those calories just sit there unused while you sleep.
Brush your teeth early in the evening rather than just before bed. It keeps you from snacking if you’re not really hungry.
Cut wheat-flour based products out of your diet. Wheat is surprisingly easy to replace with rice, oats, or quinoa.
Portion control used with a 20 minute wait time. Wait 20 minutes after eating the sensible portions, and then see if you still feel hungry. Nine times out of ten, you won’t. If you do, get a little more.
No fast food. Period.
Eat more slowly and you will only eat as much as you need to be full.
Don’t overeat. Whenever you eat, think about how much food you would waste by overeating. Your body doesn’t ‘need’ all the food that’s on your plate, why waste it? You could eat the leftovers for lunch the next day and save yourself some money, or you could split it with your loved one and have company while you eat. Any reason you find not to waste that food is a good one.
Learn to cook, from scratch. That way, you have much more control of what you are eating.
Don’t buy into the idea of “diet” foods. It’s better to eat the original food that has been less processed and only eat less.
Observe your hunger patterns. Choose a bedtime that’s early enough to keep you from after-dinner snacking. Stick to that bed-time. If you must snack before bed, have a something small and healthful. Maybe a tiny portion of whole grain cereal with milk.
Eat as soon after you get up as possible. This gets your metabolism working at a higher rate sooner in the day.
Mini-snacks. If you are hungry between meals, try eating a small portion of food that is high in protein. It can be more effective to eat one piece of cheese or some yoghurt or nuts than to eat bread or crackers or other snack foods.
Go to bed early and get up early. When you go to bed early, you don’t think about food all night.
Instead of counting calories, concentrate on reducing your fat intake. Fat that you eat converts more readily into body fat than does protein or carbohydrate.
Positive change is easier than negative change. Instead of thinking of foods that are “bad” and that you feel like you need to cut out, think about all the new recipes and foods you will get to try if you start experimenting with more vegetables, more beans, more spices, etc.
Don’t count calories after you each them, count before.
If you’re a stress eater, try sunflower or pumpkin seeds. Lots of chewing, not many calories.
Reduce the intake of three white things, white flour (all purpose flour), salt and sugar. Get rid of white flour completely if possible.
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