I hear this a lot. We are often told WHAT to do, but not so much HOW to do it. With the amount of information and advice out there for diet, weight loss, and healthy eating, it is easy to get overwhelmed. Here is an easy way to start making healthy changes to your diet:
Reduce your portion sizes.
I personally love this, because it lets you continue eating what you normally eat! This way you don't feel like you have to make a complete overhaul in your diet, making it easier to stick to. Most people eat larger portions than they really need, which leads to increased calorie intake and weight gain, so this is a great first step to becoming healthier. Try these ideas to help you eat smaller portions:
- Use smaller plates, bowls, and cups - Tiny portions on large plates tend to make us feel really deprived, so by using smaller plates, portions will automatically be smaller without feeling like they are. Your brain still sees a full plate of food, so your stomach will likely feel full too!
- The "one pass" rule - This is helpful at buffets or in family-style eating situations. Basically, you allow yourself one plateful of food for the entire meal. You still get to eat what you want, but not taking seconds (or thirds, or fourths) will cut down on the amount you eat.
- Eat half when eating out - Most restaurants serve far bigger portions than we need to be eating in one sitting, which derails even the most motivated among us. Try asking for a box along with the entree so you can put half of your meal in there before you even start eating. This helps because as the saying goes, "out of sight, out of mind" - you won't keep eating just because there is still food on your plate. Another way to do this is to split an entree with your partner or a friend. Either way, you get two meals for the price of one, so it's great for your waistline AND your budget!
- Kid-size fast food - If you eat fast food, the calories can really add up fast, especially with large and super-sized options. An easy way to eat reasonable amounts is to order a kid's meal - you still get the burger and fries, but in the portion sizes that will go along with your diet plan better than before.
- Measure it out - This is a great one for snackers! Try looking at the serving size listed on nutrition labels of foods you normally eat or drink. Then use a measuring cup to actually measure out that amount and put it in the bowl/plate/cup you normally use for that food, so you can see what the right portion should look like. After a few times, you'll become a master at eyeballing it and won't even need to measure anymore! Remember to always measure out snacks and put away the package, to avoid mindlessly eating more than you intended to.
Hopefully one (or more!) of these ideas help you get started on your way to eating healthier. I have actually seen people lose weight just by making a couple of the changes listed above, without any complaints of feeling deprived or overwhelmed. It's totally doable, and it's a simple start to a healthier you!
Happy Noms!
Nami
