A diet packed with fruits and veggies has been backed by science as a way to keep your body in good shape and reduce the risk of chronic diseases. But revamping your diet can be quite daunting.
Rather than making sweeping changes all at once, it might be more doable to start small. It’s better to begin with just one thing, instead of everything at the same time.
This article explores ten little changes that can give your regular diet a boost towards a healthier path. Remember, you don’t have to attempt them all simultaneously. Incorporate these changes into your life gradually.
Eat Slower
The pace at which you consume your food has a significant impact on your eating habits and weight. Quick eaters tend to consume more and have a higher body mass index (BMI) than slow eaters. Your hormones control your appetite and the feeling of fullness, but it takes about 20 minutes for your brain to register these signals. Eating more slowly allows your brain to realize when you’re full, potentially reducing your calorie intake and helping with weight management.
Make a Shopping List
When you go grocery shopping, two key strategies are essential: plan your shopping list in advance and don’t shop when you’re hungry. Going without a list can lead to impulse purchases, and shopping while hungry can result in unhealthy choices. Planning ahead and sticking to your list not only encourages healthier food choices but also saves you money.
Choose Eggs for Breakfast
Eggs are highly nutritious, particularly when consumed in the morning. They’re rich in high-quality protein and essential nutrients like choline. Studies have shown that eating eggs for breakfast increases feelings of fullness, leading to fewer calories consumed later in the day. This can be a helpful aid in weight loss.
Stay Hydrated
Drinking enough water is crucial for your health. It has been shown to aid in weight loss and can slightly boost your daily calorie expenditure. Drinking water before meals can also curb your appetite, reducing the amount of food you consume. Opt for water over sugary beverages to lower your sugar and calorie intake.
Start with Veggies
A simple way to ensure you eat your vegetables is to have them as a starter. By doing this, you’re more likely to finish your vegetables when you’re hungriest, which can lead to consuming fewer calories from less healthy components of the meal. Starting with vegetables before a carb-rich meal can help regulate blood sugar levels.
Cook at Home
Developing a habit of cooking at home most nights is a wise move. It’s budget-friendly, allows you control over your ingredients, and provides leftovers for healthy meals the next day. Cooking at home has also been linked to lower obesity risk and improved diet quality, especially for children.
Ditch Sugary Drinks for Sparkling Water
Sugary drinks are incredibly unhealthy, loaded with added sugar linked to various diseases, including heart disease, obesity, and type 2 diabetes. The calories from sugary drinks don’t make you feel full, leading to overconsumption. Replace sugary beverages with sugar-free alternatives or still and sparkling water to reduce excess sugar and calories.
Enjoy Black Coffee
Coffee, a popular beverage worldwide, offers numerous health benefits due to its antioxidants. However, many commercial coffee varieties contain added ingredients like sugar and cream that negate the benefits and add extra calories. Opt for black coffee or add a small amount of milk or cream instead of sugar to keep it healthy.
Prioritize Sleep
Adequate sleep is essential for your health. Sleep deprivation can disrupt appetite regulation, leading to increased calorie intake and weight gain. People who sleep too little tend to weigh more. Lack of sleep also affects concentration, productivity, athletic performance, glucose metabolism, and immune function. It increases the risk of diseases like heart disease and inflammation.
Use Smaller Plates
The size of your dinnerware affects how much you eat. Eating from smaller plates can make your portions appear larger, promoting feelings of fullness and reducing calorie intake. This trick can help you avoid overeating without realizing it.
