Tips for Weight Loss and Healthy Eating
Snacking for Weight Control
If you want to lose weight, avoid disease and stay healthy as you age, is snacking an effective strategy? Find out what nutritionists are learning about eating frequency, snack foods, and weight control.
Non-Alcoholic Fatty Liver Disease
Non-alcoholic fatty liver disease, or NAFLD, has been called America's "next epidemic" by scientists at Johns Hopkins University. Find out how maintaining a healthy weight can help you avoid this potentially life-threatening liver condition.
Talk Up Your Goals
Maintaining a healthy weight is important for your longevity. Find out why discussing your weight loss goals can make it easier to succeed.
10 Simple Ways to Motivate Yourself
If you're trying to eat healthier, learn simple ways to motivate small changes that really add up.
Sleep More to Lose Weight
Studies show that people who are sleep-deprived tend to eat more and weigh more, while people who get a healthy amount of sleep are more successful at losing weight.
Daily Grocery Shopping May Increase Longevity
A study shows that people who shop for groceries daily are less likely to die in a certain period than people who rarely or never shop. What can we learn from this study?
Best Ways to Lose Weight
What are your best ways to lose weight? Share your weight loss methods with other readers and read what they have to say about losing weight. How do you keep the weight off and what techniques have your developed over the years?
How to Slow Down Your Eating
Learn this simple technique to slow down your eating, eat less and lose weight.
Benefits of Eating Slowly
We all eat too fast - but what are the benefits of slowing down? Could we lose weight, digest better and make better food choices just by slowing down?
Introduction to the Healthy Eating and Weight Loss Tips
No one teaches basic eating skills. What we see in our culture encourages fast, mindless eating. Go through these skills to reprogram your eating habits. You may find yourself losing pounds without really trying.
Do Nothing But Eat During Meals and Snacks
Doing anything other than eating while you are eating increases your calorie intake. Do not read, talk, watch TV or do anything else when eating. Try to make meals (and snacks) a special time of the day to just eat.
Watching TV and Eating Adds Extra Calories
Watching TV while eating can add hundreds of calories to each meal. When we are watching TV, you're not paying attention to how much you eat. Turn off the TV while eating and save yourself calories.
Slow Down and Pay Attention By Using Chopsticks
Slowing down and paying attention to your foods can help you eat healthier. Chopsticks make you do both of these things. Try using chopsticks for a week and see if your eating habits change.
Food Thoughts Make You Hungry
Thinking about food can literally make you hungry. While food is everywhere, do your best to eliminate any picture of images of food from your environment. Try not to think about food and if you do, use a breathing exercise to redirect your thoughts.
Move Your Food Around to Remind You About Your Goals
Rearranging your food in the pantry and refrigerator can shake you out of an automatic habit of eating and snacking. Move your food around so when you reach for it, it won't be there. Use that moment to remind yourself that you have a goal of eating less.
Make It a Challenge to Get to Your Food
Food is everywhere and too easy to obtain. Make food inconvenient and you'll need more motivation to get it. Move your food around. Put the cookies on a high shelf. Make it difficult to get to snacks.
Increase the Variety of Healthy Foods
By increasing the variety of healthy foods, you will eat more of them. Instead of having just one vegetable at a meal, try having two or three. You'll eat more vegetables.
Put Your Fork Down Between Bites
Almost everyone eats too fast. Slow down your eating and you will discover yourself eating less and choosing better foods.
Eat Your Meals and Snacks at the Table
Eating and drinking while standing, walking, driving or watching TV means that you will probably eat more than if you were sitting at a table. Make it a goal to eat all of your meals and snacks this week at the table.
Confuse Your Nose
Much of taste is really smell. By adding smells that don't match the foods you are eating, you can reduce the pleasure of eating them. If you are trying to eliminate a craving, try eating it next to a fragrant candle, flower or other scent. You won't enjoy at much and will lose interest.
Reduce the Variety of Unhealthy Foods
hen there are a variety of foods on the plate, you tend to eat more. Keep meals to one or two types of foods, and you will be satisfied with less.
Expect Unhealthy Food to Taste Bad
Too often we get excited for unhealthy food and expect it to be delicious. Change this expectation and you will not want to eat it as much. Visualize the food clogging your arteries. Picture yourself sluggish and tired after eating it.
Slow Down Your Eating
Almost everyone eats too fast. Slow down your eating and you will eat less and choose better foods.
Avoid Using Food as Reward, Punishment, or Comfort
Avoid using food as a reward, a punishment or a source of comfort. Make food about nourishing and taking care of your body.
Watch Your Liquids
Maintaining a healthy weight and choosing quality foods is essential to healthy aging and longevity. What we drink can add to hundreds of calories everyday. Many weight loss approaches fail because they do not pay enough attention to liquid calories. Spend a week reducing these calories and you may save thousands a month.
Control Food Decisions
Eating less is important to your health, both now and in the future. For longevity and healthy aging we must learn to resist the snap decisions that have us eating junk foods. Resolve to decide your foods in advance each day and stick to your list.
Don't Diet: Change
For our long-term health, many of us need to what and how we eat. Diets, quick fixes and other programs lead people into making temporary (and often very difficult) changes, usually resulting in a return to unhealthy behaviors. Instead, take change slowly, making one each week.
Chew More to Feel Full
Chewing food more not only aids digestion and slows down our eating, it also helps us to feel more satisfied with the amount of food we eat. So give your food a few extra chews and trick yourself into feeling full with less.
Use Tall Skinny Glasses
You can trick your brain into thinking it has had more to drink by using tall, skinny glasses. These glasses give an optical illusion that they hold more than short, wide glasses.
When you buy in bulk, you eat in bulk. Buy smaller cartons and boxes and you will eat less of them. If you are trying to save money, repackage large boxes into smaller containers. It is just too easy to pour a lot of food out of a big box.
See No Snacks
When we go through our day looking at food and snacks, we will eat more. Put away all your food and any pictures of food away. By removing food from where we see it all the time, we reduce the temptation for impulse snacking and giving in to cravings.
Don't Drink and Eat
While you are eating, you don't usually pay attention to how much you are drinking. You can easily drink several glasses of soda or sweetened tea during a meal. Instead, enjoy your drinks separate from your meals. You will be able to focus on your foods while you eat and keep track of what you are drinking.
New Plate or Glass
When you put extra servings on the same plate, it doesn't seem like you have eaten that much. But if you use a new plate each time you add a helping, you'll recognize how much you are eating. Do the same with drinks -- get a new glass every time you fill up to let yourself know how much you are really taking in.
No Bag Eating
When you eat snacks right out of the bag or bowl, you have no idea how much you have eaten. Eat ALL your snacks on a plate so you can see what you are putting in your body.
Count When Snacking
You can eat several servings of a snack at one time and not even realize it. To keep track, count the number of chips, fries or other snacks that you eat. This will slow you down and help you monitor what you are consuming.
No Serving Dishes
aving the serving dishes next to you makes it too easy to just add one more scoop to your plate. Move those dishes so you have to get up for seconds.
Make Healthy Food Look Smaller
By making vegetables look smaller, you can trick yourself into eating more. The brain estimates food based, largely, on appearances. Eat your vegetables on a big plate, and you'll eat more of them.
Make Unhealthy Food Look Bigger
You can trick your brain into thinking you have eaten more. Make your food look bigger on the plate and you will feel satisfied with less.
Dish Out 20% More Vegetables
Vegetables are an important part of our diet and almost everyone needs to eat more of them. Each time you serve vegetables to yourself, put an extra spoonful on your plate. This little bit extra will fill you up with healthy food.
Set a Pause Point for Cravings
Cravings can undermine the most disciplined meal planning. Slow down your cravings by setting a 'pause point' where you check to make sure you still want the food.
Iced Drinks Burns 1 cal/oz Extra
Drinking cold drinks burn calories because the body must warm up the liquid. Switch to unsweetened iced tea or water and you could burn several calories a day just by drinking it.
No Clean Plate
Cleaning your plate at every meal is a habit that will put extra calories into your body. Learn to listen to your body and your common sense in deciding when you are satisfied, then stop. Don't worry about finishing off the last few bites. Leave food behind on your plate and you will leave calories behind too.
Stop When You Are No Longer Hungry
Many people are used to eating until they can eat no more-- otherwise, they eat until they are "full." This point of "satisfaction" needs to be reset. Don't eat until you are full; eat until you are no longer hungry. This approach will reduce your daily calories and help you maintain a good weight for healthy aging.
Dish Out 20 Percent Less
If you could reduce our calories by 20 percent each day, you could lose weight and still feel satisfied. Start by dishing out 20 percent less food at each meal. You could save thousands of calories per week.