The New Year is almost here and everyone is flocking to the gym to start some fat burning workout that they found in a fitness magazine. What they may not know is that their nutrition and how many calories they are eating are actually more important for their fat loss and overall health.
The problem that most people have with their fitness New Year’s resolutions is that they try to do everything at once. This just sets them up for instant failure. They get stressed out that they aren’t seeing progress fast enough and then slowly begin to lose motivation and quit.
Here are 10 simple changes you can make to your eating habits in the next 10 weeks. Each week pick one of these changes and focus on making this one change. By the end of the 10 weeks you will have made a huge change in your eating habits and you’ll feel a lot healthier as well.
10 Simple Eating Habit Changes for Weight Loss Success
Choose one of these at the beginning of the week. Make a list so you know which habit you will change each week. Start with the one that you think will be the easiest. If you are already doing any of these then eliminate them from the list first.
Substitute High Calorie Beverages
Every day there are people hitting up the vending machine for a regular high calorie soda/pop or heading to their favourite coffee shop for a specialty coffee. These aren’t the only beverages that are high in calories. Take a look at your other favourite beverages such as apple juice, orange juice, sweet tea, cranberry juice, milk, sports drinks, energy drinks, wine, beer, liquor.
If you are consuming just one of these beverages daily then there is huge potential for you to cut your calories by substituting just one of these beverages each day.
Just one of these beverages per day is approximately 140 calories x 365 = 51,100 calories per year. That’s about 15 lbs worth of calories you are consuming with just that one beverage.
Some healthier replacements you can make are water, green tea or back coffee. If you are just looking to cut the calories then a zero calorie soda would also do the trick but it’s not as healthy.
Eat A Healthier Breakfast
Many people are eating high calorie or sugary breakfasts and don’t even know it. Take a look at the cereal, granola bar, toast, bagel, English muffin, waffles, pancakes, French toast that you are eating.
Just one slice of bread (100 cal), English muffin (130 cal) or bagel (200 cal) can start to add up and that doesn’t even include the peanut butter, cream cheese, jam or butter you are putting on them. Just a couple of these and you are already over 500 calories. Don’t even think about French toast, waffles or pancakes.
Going out to any restaurant for breakfast could easily eat up half of your calories you should be consuming for the day.
Fruits and eggs are your lowest calorie choices for breakfast. Watch the beverages you are consuming with your breakfast because they can add up as well.
Change Your Eating Schedule
Only you can tell what your body wants. Some people find that they are better off eating more for breakfast and smaller meals for dinner.
I happen to find that I am better off eating smaller meals earlier in the day and then a larger dinner so that I am not craving more food later in the evening.
Try a couple different combinations this week and see what works for you the best.
Processed to Natural
In this day and age we don’t even think about what we are eating most of the time. Take some time to make a list of what processed foods you are eating and which ones you can substitute with natural foods to eat healthier.
Remove Distractions and Enjoy Your Meal
Everyone is in such a hurry these days that we don’t take the time to sit down and enjoy our meals. We tend to eat our meals in front of the TV or while on our computers. Everything seems to be about multitasking to get more done.
Take the time to sit down, chew each piece of food and enjoy it. It’s not a race. By taking it slowly you will notice that you won’t eat as much because you have given your body enough time to process what it is taking in.
Cut Back On Junk Food
Many people develop routines that include eating junk food every day. One of the best ways to eliminate junk food eating at home is by not buying it. In most cases you will be too lazy to go all the way to the store to buy the food if you are craving it.
If it’s the time of day that you are accustomed to having a snack that includes junk food then simply switch it with some fruit. Each day reduce the portion of junk food by 25% and replace it with some fruit. By the end of the week you will be eating a healthy snack.
Post Workout Drink
Everyone seems to think that they need a post workout drink otherwise they won’t be getting results from their workout. The truth is that you don’t need as much protein as they say you do and sugary protein drinks can add up in calories. Many people also forget to count these calories in their diet.
Don’t Finish the Leftovers
This is where many people make a mistake and it causes them to overeat. If there are leftovers don’t finish them. Instead of finishing them, get out your containers and create your meal for at work the next day or put the leftovers in the fridge for tomorrow’s lunch.
If this doesn’t sound like something you would do then you should probably start adjusting your recipes so you don’t end up with so much left over.
Plan and Prepare Your Food
The reason that many people don’t eat healthy is because they don’t prepare their meals a head of time. Not being prepared usually leads to picking their meal up at a fast food restaurant.
Take some time the night before to decide what you will be eating the next day and cook your meal or do the prep work so it is ready to cook the next day.
Taking a lunch to work is a great way to make sure you are eating what you should be eating and also a way to save money.
Keep Your Mouth Clean
Believe it or not, brushing your teeth or chewing sugarless gum after your meals can help to get rid of cravings in the hours following your meals. Green tea also works for this.
The reason that this works is that by having the taste of food still in our mouth it causes us to crave more food or food that we associate having after this meal.
Make one of these changes each week and you will be on your way to weight loss success in 2013.
What other changes do you find to be effective for weight loss? Leave your comments below.