Can you eat healthy and STILL lose weight? You probably know that losing weight is hard. And eating right? Not so much. Eating healthy and exercising aren’t always as easy as they seem. Thankfully, there are ways to lose weight without giving up your favorite foods or making drastic changes to your diet everywhere you go.
So whether you want to lose a few pounds for your summer wardrobe, keep the weight off permanently, or just slim down temporarily until you can get back on track again, these 8 ways to eat healthy and lose weight willl help you reach your goals.
Make Breakfast a Meal
Breakfast is the most important meal of the day. Studies have even shown that skipping it can make you more likely to overeat throughout the day. It’s important to start your day with a healthy meal so that you don’t end your day with a sugar rush.
Eating a healthy breakfast has many benefits, including boosting metabolism, reducing inflammation, and helping you lose weight. So when it comes to eating breakfast, don’t just grab some apple slices.
Make a protein-packed omelette, or an easy breakfast bowl packed with vegetables. There are so many healthy breakfast recipes you can make that are easy to prepare.
You can even make a healthy breakfast for your family so they feel supported in their healthy eating journey with you.
If you’re in the mood for something sweet, choose something that contains natural sugars, like fruits and cereal with milk, nuts, and honey are great options. Try to avoid sugary cereals and choose ones that are loaded with fiber.
Plan Your Meals and Snacks to Help You Eat Healthy and Lose Weight
It’s frustrating when you have a craving for something sweet, or you’re really hungry but you just don’t know what to snack on.
With a little planning, you can avoid this problem.
Create a meal plan and a grocery list for when you’re craving a snack. A meal plan will tell you what to eat when you’re craving something sweet and what to eat when you’re really hungry.
A grocery list will help you avoid snacking on unhealthy foods. For example, if you’re craving a donut but you’re also really hungry, on your meal plan you could put “donut” and on your grocery list you could put “ham and cheese croissant for later.”
If you decide to have a donut, you’ll be less likely to snack on it because you’ll also have food in your stomach to take the edge off your hunger.
Drink More Water
Water is crucial for weight loss. In fact, a 2013 study found that people who drink three cups of water before every meal lose twice as much weight as people who don’t drink water before meals.
When you’re trying to lose weight, try to drink more water than usual. Water is empty calories so it doesn’t contain any calories so it can’t lead to fat storage.
It also helps you feel full so you won’t feel tempted to eat after you’ve already eaten enough.
If you’re trying to lose weight, try to drink more water than usual. You can also try drinking a glass of water with lemon and honey before bed to help you stay hydrated and suppress your appetite.
Limit the Amount of Time You Spend Eating
If you’re sitting around eating your fingers and taking bites out of your plate, you’re probably eating more than you should.
In fact, a study from the Journal of the American College of Nutrition found that people who sat down and ate their meals, rather than nibbling at snacks, burned about three times as many calories as people who snacked on their free time.
So make sure you’re not spending too much time focused on your food. Try to eat your meals as quickly as you can and set a timer if you need to.
If you find yourself constantly eating while watching TV or while on your computer, try to avoid those activities while you’re eating. Set a timer if you need to!
Eat Healthy, Lose Weight, Exercise Daily… No Excuses!
You’ve probably heard this before but it’s still so important to remember when you’re trying to lose weight.
A study from the American College of Sports Medicine found that people who did moderate to high levels of exercise lost almost 20% more weight than those who didn’t exercise at all!
So don’t let yourself get lazy when it comes to exercising. You’re much more likely to stick with a workout if you enjoy it.
Try something you like to do, like going to the gym or walking outside. You don’t have to do a strenuous workout. Even a moderate to mild exercise can help you lose weight.
Don’t Eat When You’re Stressed
If you’re always stressed and in a rush, you’re likely to reach for food a lot more often. A study published in the journal Appetite found that people who were stressed out turned to food as a coping mechanism.
If you find yourself stressed out and eating more often than normal, try to avoid doing so. So if you find yourself eating when you’re stressed, try to avoid doing so. Make sure you have enough healthy snacks available so that you’re not constantly ravenous.
Diversify Your Diet by Incorporating More Protein and Fat
When you’re trying to lose weight, it’s important to diversify your diet. For example, try to include a wide range of vegetables and fruits. You should also try to add some protein to your plate at every meal.
A diet with a high amount of protein and fat is known as a “ketogenic” diet and has been shown to help people lose weight.
For example, a study in the journal Nutrition & Metabolism found that people who followed a ketogenic diet lost more weight than those who followed other diets.
A ketogenic diet is a high-fat, moderate protein and low-carb diet that’s been shown to help people lose weight.
You Can Eat Healthy and Lose Weight by Eating Dessert Once in a While… BUT Only if You Deserve It!
While a lot of people think that they can eat dessert every day and lose weight, this isn’t actually the case. In fact, eating a large amount of calories from dessert is actually counterproductive to weight loss.
So if you have the willpower to resist eating the whole pie, you can enjoy it once a week. You should still try to keep your overall calorie intake high and make sure you’re eating a variety of healthy foods.
You can also try to mix it up by pairing your dessert with a different meal each week.