There are simple things you can do in one day to jump-start healthy eating, but dieting doesn’t happen overnight.
1) Keep it simple
Registered dietitian and nutritionist Libby Mills says people often view changing their eating habits as all or nothing. Take one small step forward a day (such as skipping dessert or eating more vegetables). As a result, it will be more manageable and still have a big impact in the long run.
2) Start your day with a glass of water
You might want to start your day with a glass of water instead of a cup of coffee. It will jump-start your metabolism and get things moving. You can feel revived after cleansing by clearing your head and allowing your bowels to move regularly. Make sure you leave a glass of water on your bedside table before you go to sleep at night; drain it before you get out of bed the next morning.
3) Practise mindful snacking
Snacking is fine as long as you make nutritious choices that don’t add lots of calories to your day. When your lunch starts to wear off, grab a handful of nuts instead of chips or a candy bar. Fibre and protein will fill you up, and you forget what you read about their fat content. Plant-based fats are a valuable source of fat for controlling blood cholesterol because they are healthy and plant-based. You’ll feel fuller after eating apples since they contain pectin, a type of fibre that increases with moisture in your stomach.
4) Get enough kilojoules
The consumption of too many kilojoules can be unhealthy, but the consumption of too few kilojoules can also be harmful. Depriving yourself of food slows your metabolism, which causes your body to burn muscle and store fat, resulting in weight gain. Tracking your kilojoules periodically is a good way to spot check your eating habits and make sure you’re making healthy choices.
5) Get enough sleep
Getting enough sleep can help you change your eating habits. You’re more likely to overeat or make poor food choices when you’re tired. A lack of sleep can also affect the hormones that control hunger and metabolism. Make sure you get seven to eight hours of sleep every night.
6) Eat off smaller plates
Eat as much food as you like, but only if you use a smaller plate than usual dinnerware. Cornell researchers found that people who ate cereal out of large bowls consumed 16 percent more cereal than those who were given smaller bowls. Eating off smaller plates helps you eat less while still feeling full.
7) Don’t forget breakfast
Eating something for breakfast every day is important, even if you don’t eat breakfast often; this can help you maintain a healthy eating pattern. Those who eat breakfast tend to have better control over their eating throughout the rest of the day. Make sure you eat something low in sugar and contains protein and fibre. Healthy breakfast choices such as veggie omelettes, wholegrain toast with peanut butter, or low-fat yoghurt with fortified cereal will keep you full until lunchtime.
8) Drink water throughout the day
You’ll eat smaller portions when you sit down for a meal when you’re properly hydrated after drinking water all day. When you’re dehydrated, your body may think you’re hungry, so constant snacking might be due to your thirst.
