Changing Your Diet
6 Easy Steps to Change your Diet
Obesity is on the rise, and the startling increase in type 2 diabetes is worrisome as well. If changing your diet is the solution to so many health problems, why don’t more people do it? Unfortunately, most people have been practicing poor eating habits for years, sometimes decades. It’s not that people want to eat unhealthy things, it’s just that poor diets have become a habit. Although it’s hard to break free of this vicious cycle, it’s certainly not impossible. To get back on track, follow these six easy steps to change your diet.
Set small but achievable goals to create a healthier lifestyle and diet. According to a Washington Post interview with University of Minnesota professor and researcher Traci Mann, most diets fail because hormones released while dieting makes people want to eat more, and obsessing about food makes it more noticeable and enticing. To create a successful diet, you have to ease into it and make sustainable changes. If you’ve been eating poorly for years, your body and mind need to get used to eating healthy again. Suddenly deciding to cut something out of your diet you’ve been eating consistently for years will put you on the path to failure.
Choose foods high in fiber
Creating a high fiber diet is the key trick to weight loss success, according to Nancy Ferrari, the senior editor of Harvard Health. Ferrari explains how 120 volunteers lost, on average, 4.6 pounds just by trying to consume 30 grams of fiber a day. Best of all, they sustained their weight loss throughout the study, an entire year. Fiber can’t be processed by the body, so it doesn’t add weight, rather, it helps process other foods you eat and keeps you feeling full for longer. That’s why the best diet plan is high in fiber. Instead of trying to restrict what you eat, try to make eating more of something (fiber) your goal.
Incorporate more fruits and vegetables
Luckily, getting more fiber isn’t difficult. Fruits and vegetables are packed full of fiber, vitamins, and minerals. Plus, they’re completely natural, low in calories, and you can even grow them yourself. According to the Center for Disease Control and Prevention, fruits and vegetables play a major role in weight loss: to lose weight, you have to burn more calories than you consume. By eating fruits and vegetables, you can easily reduce your calorie intake. Use them to replace snack foods that are high in calories, like chips, crackers, cookies, and granolas. With their fiber, they’ll quench your hunger in just 100 calories or less!
Along with a high fiber diet, water is the second thing you should actively incorporate into your plan. According to Time, research shows that just drinking 16 ounces of water half an hour before eating led participants to lose three more pounds over 12 weeks than the control group. Not only that, thirst and hunger are easy to confuse according to the U.S. Public Health Service Commissioned Corps, which could lead to needless munching. The best diet plan includes drinking water before a meal to quench thirst and help cut cravings.
Ditch sugary and diet drinks
A can of soda easily has 100 calories and tons of sugar and other chemicals that are bad for your body. Certainly, sugary drinks like soda, energy drinks, and canned sweet teas aren’t helping anyone lose weight. Even diet soda can cause weight gain. In one study of over 700 people, those who drank diet soda gained 3.2 inches of belly fat, while those who didn’t drink it only gained .8 according to Time.
Look at labels
By reading nutrition information and ingredients, it’s easy to tell whether food will help or hurt your diet. Compare the calories to the serving size – many labels list few calories, but the serving size is ridiculously small – and try to choose foods that don’t have trans or saturated fats, which increase bad cholesterol levels. The Huffington Post also recommends choosing products that list five ingredients or less to avoid highly processed foods and hidden sugars. Obviously, anything that is high in fiber, protein, vitamins, and minerals is a good sign.
Changing your diet doesn’t have to be difficult if you take it one step at a time. By making small but significant changes, like trying to incorporate more fiber, fruits, vegetables, and water, you’ll see results in no time and start to swap bad eating habits for good ones.
Annie Lizstan works as a health and beauty consultant for online websites and an independent researcher by profession. She had completed her studies at the University of Arizona and lived in Wasilla, Alaska. She always likes to explore her ideas about health, fitness and beauty. In her recent period, she got an opportunity to explore on beauty product Dremu oil. She has experience researching as a passion as well as profession. You can also connect with her on Facebook, Twitter and Pinterest.