At the beginning of the year many New Year’s Resolutions are being made. Instead of overhauling your diet in 2020, try making small changes. Picking one small change and consistently practicing it over time can have BIG results. For example, leaving three bites on your plate at lunch and dinner every day for one year will result in a 20 pound weight loss in one year. Here are some small changes that you can implement:
1. Write it and Lose
Log every bite on paper or in an app such as My Fitness Pal. A study in the American Journal of Preventative Medicine found that people who logged their meals and exercise sessions every day lost twice as much as those who did not.
2. Become a Vegetable Junkie
Pile your plate high with naturally low-calorie, high-fiber vegetables. Filling half of your plate produce can help you lose weight and feel satisfied. Organic local vegetables may boast more nutrients.
3. Pump up Your Protein
Make sure your eating routine includes some form of lean protein, such as poultry, fish, legumes or low-fat dairy at every meal and snack to feel full longer. People who regularly consumed high-protein meals burned more fat, shows a study in the Journal of Nutrition and Dietetics.
4. Flip a Fat Switch
Eating fat helps you feel full, which means you munch less. Choose healthy oils, especially those from nuts, avocado, olives or fish. Top today’s toast with nut butter or avocado to get your fill.
For more information contact catherinekruppa@adviceforeating.com or visit www.adviceforeating.com
Read the story in our January 2020 digital Magazine by clicking here!
