Everyone can learn to eat healthier and eat the right-sized portions. Some people grew up with horrible eating habits and are still burdened with trying to break these habits. Where you are on the eating food chain is not as important as learning how to eat right. Once you learn, you must take the steps to make it happen day by day. Good habits can be formed in 14-21 days.
Don’t let one bad day of eating lead to one week or one month of bad eating. Get right back on track the next day. Perseverance is the key when it comes to replacing bad eating habits with healthy eating habits.
The replacement method works well with food choices. If you have a “sweet tooth,” replace candy, pastries, and sodas with healthy sweet foods like fruits and natural fruit juices. Taking the step to severely limit sugars from your diet will lead you on the way to fat loss and weight loss success.
Here are some other nutrition tips:
1. Research has proven that you will have a better chance of succeeding with your nutrition plan and fat loss if you keep a food journal. By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat.
2. Find out your basal metabolic rate (amount of calories you would burn if you did nothing all day). You will use this rate to set the amount of calories you need each day to maintain a caloric deficit (burn more calories than you consume).
Learn how to eat the right amounts of a foundational menu. A foundational menu includes the macronutrients (proteins, fats, carbohydrates). Your body needs these nutrients. When your eating habits are under control, you can try special eating methods like carb-cycling, to burn more fat and fine tune your eating.
3. Drink water and unsweetened drinks (like tea) most of the time.
4. Add volume to your diet (eating wet). Eat as many foods as you can with high water content/low calories. Foods such as fresh fruits and vegetables are examples.