Planning is key to weight management. It ‘s the building block of other essential skills like problem solving and goal setting. Planning ahead decreases your susceptibility to emotional or environmental cues that could lead to poor food and activity choices.
Most dieters start their routine with the best intentions. Cutting back on calories, exercise, making healthier food choices. However, there are several things that dieters should keep in mind as they work to drop the pounds. Planning meals and essential dieting tips will have an impact during the diet and maintenance.
Start your day with protein. Research shows that skipping breakfast makes it harder to get all the nutrients needed, slows your reaction time and compromises weight control. Dieters who eat protein-enriched meals are less hungry and tend to eat fewer calories during the day.
Learn the calorie value of food and practice portion control. When dining out plan to eat only half of what is on your plate. Ask for a doggie bag before you start to eat and take home the other half for another meal. Choosing a well-lit area to dine, you will find that you might eat less.
Aim for a greener plate. Cover two-thirds of the dish with plant-based foods like grains, vegetables and fruit. Plan your menu to use whole grains and mostly green vegetables. Fill the remaining third with lean protein. Fill up on low calorie fruits and vegetables first to keep your calories down and satisfy the appetite.
Remember, fat is a concentrated source of calories. Controlling total fat intake improves calorie control.
Drink lots of water or other non- caloric beverages. Not only is water healthy, an ice-cold glass can do wonders for curbing your appetite.
Eating small meals four to five times a day helps curb your appetite and keep your metabolic rate steady. Keep healthy snacks and low-calorie finger foods on hand to avoid eating those high-calorie ones.
Planning meals makes you less susceptible to bad choices and helps you stay positive. Plan your meals before you make that grocery store trip. Do not go to the store hungry.
There is another way to plan your weight loss, go to a medical professional that specializes in weight management. They can formalize your program with the help you need and offer medication to curb your appetite when appropriate. Like anything worth doing, guidance from a professional is always key.
For more information and to receive a free consultation, call Etcetera Medical Group at 661-259-8884.