Now I know that many people do crash diets and other crazy weight loss methods that require you to fast from food or forgo those meals that you love to eat. From my experience, almost everyone that try the starvation method end up gaining the weight back quickly.  I am here to tell you it is because food deprivation is not the way to go. It might work for a few days or weeks, but it does not solve the underlying problems.

Being a healthy person requires changes in eating habits. What you eat, the portion sizes, and even the times of the day that you eat affect your health. All of these factors need to be adjusted to lose weight and keep it off.

Your body is like a machine, give it the right fuel and maintain it so that it will run longer with much fewer complications.


Eat what you love but in moderation

If you deprive yourself you are more likely to binge eat. Eat what you like but have control on how much you eat. That means learn to eat just one cookie, not five! You can also make your own low calorie version of your favorite dishes, like homemade baked pizza.

Be careful what you eat at night

Try to stop eating after dinner, but if you are hungry and need a little snack make sure to have healthy options available for you, such as fruits. Make sure not to even have unhealthy things available so you are not tempted to make bad choices.

Make better choices

This seems to be the reoccurring theme. Have better options available to make it easy. Try eating whole grain whenever you can, it will keep you feeling full longer. You can also replace sour cream with Greek yogurt. A little secret I have is replacing oil in my cakes for shredded sweet potato.

Have a big breakfast

Breakfast is the most important meal of the day. It can be the difference between having a healthy eating day and junking out. Eating the right food in the morning can help stabilize your blood sugar levels to keep you full and reduce unhealthy cravings. Breakfast is one universal characteristic for healthy and fit individuals. If you under eat the first part of the day, you are more likely to overeat later in the day.

Eat regular small meals daily

Make sure you are eating all your meals every day, from breakfast to dinner. Don’t skip meals or you will probably overeat and don’t be afraid to eat a small snack between meals. Again this will help keep your sugar levels stable and give you energy to go about your day and get a good workout in. You are more likely to get that sleepy feeling during the day if you are overeating or abstaining from food.

Pay attention to portion size

When you go out to eat sometimes the portion sizes on the meals are enough for 2-3 meals. Make sure you know that and you’re eating the right portion for your meal. Using smaller plates can help you eat less.  To get a better idea on portion size check out my blog article How to Put Together a Fat Burning Meal.

Eat slowly, chew and savor every bite

Don’t rush to finish your plate. Eat slowly and enjoy your meal. It takes about 20 minutes for the brain to register that the stomach is full so if you eat slowly, you will consume less and still feel satisfied. Not only will you feel less bloated, but your digestion will improve from chewing your food properly.

Eat out less

Restaurants are dangerous for people wanting to lose weight. Most of the items on their menu are packed with calories. So save pounds and money and eat at home as much as possible. If you must eat out, look for light options and ask for dressing on the side when ordering a salad. If you are eating out with another health conscious friend, try splitting a meal and forgoing the appetizers and dessert.

Don’t starve yourself

Starving yourself does the opposite of what you think. It slows down your metabolism and makes you unhealthy. It also can cause you to binge eat so make sure to eat something healthy and filling when you feel hungry.

Take your lunch to work

You are more likely to eat sensibly if you have your own food at work every day. Try packing your lunch the day before and keeping it in the fridge so you won’t get lazy in the morning. Take healthy snacks to work so you can feel satisfied and energized all day.

Don’t bring it home

We all know the saying out of sight out of mind. Don’t bring unhealthy options home or you will probably be munching on them later on and regretting it. Keep your home a junk free zone and make sure to have healthy alternatives to enjoy instead. That means leaving your leftovers at the restaurant and passing on the junk food at the grocery store. (Word of advice: NEVER GO GROCERY SHOPPING HUNGRY!!)

Replace your beverages with water

You won’t believe how many useless calories and grams of sugar are in some of your favorite drinks. This maybe a little hard at first, but it is imperative for weight loss. Ask yourself, would you rather eat or drink the calories you allot for yourself each day? And do these drinks give you any nutritional benefit? Drinking at least 8 cups of water a day will help flush out the toxins, increase your metabolism, decrease cravings, and keep you healthy so just do it!

Make it a habit

All the points that I just mentioned above are habits to be learned. Eating breakfast, drinking water, and even chewing slowly are all daily habits so get used to them. Make it your missions to remember to do them if gaining health and losing weight are your goals. These lifestyle changes are common factors among healthy and fit individuals. It takes a work and effort but the benefits of healthy eating are infinite.