Here are a few simple ways to change your eating habits that shouldn’t seem impossible.
1) Make sure to have breakfast!
With that, be sure that breakfast is a complete meal. A bran muffin and a glass of orange juice is not a complete meal. It’s a large quantity of sugar, fructose, fat and some fiber. A better complete meal would be something like 3-4 whole eggs, ½ cup of Fage yogurt, and ½ of a grapefruit. This way you’ll take down about 20-30 grams of protein, about 16-20 grams of good fats, and around 20 grams of carbohydrates. Insulin impact will be low, and energy levels should be sustained for hours.
2) Be sure to have lunch!
Don’t make lunch a feast. Lunch should consist of some sort of low glycemic grain or mass roughage vegetable (salads and greens). It should also be high in protein with a moderate fat content (around 10-15 grams).
3) Eat dinner!
This is another area where people tend to over-consume. This is partly due to a feeling of starvation. If you’re not eating enough throughout the day and neglecting the body’s needs for nutrients, then by the time dinner comes around you’ll be famished! This will tend to lead to massive over-consumption and massive fat storage. Eat through the day and make sure dinner follows the same guidelines as lunch. If you’re trying to drop fat in a hurry, then lose the starch on the dinner plate. If you’re only trying to lose a few pounds, it’s still recommended to lose the starch, however keeping yourself to one serving of a low glycemic starch may still be tolerable while maintaining weight-loss.
4) Calories between meals.
Have a healthy snack! This will prevent an insulin crash and sustain hormone levels and fat burning throughout the entire day. Choose snacks that are slightly higher in fats, lower in carbohydrates, and of course, high in protein! Some examples of good snacks would be nuts, jerky, hard-boiled eggs, tuna or any type of fish, chicken salads, meat wraps, cheese sticks, low sugar yogurts, etc, etc.
5) Ditch the liquid calories.
If you’re still consuming calories that come in liquid form, ie. soda, juice, milk, Gatorade, Powerade, or whatever, you’re doing yourself a great injustice when it comes to controlling your physique and or overall health. Try water.
6) Lose the desert tray.
If cravings arise post dinner for something delicious, don’t give in! If you’re patient, resistant and maintain a positive attitude, you’ll be much more likely to begin losing the cravings and winning the fat-loss battle!