1. Stock up on healthy foods
We tend to eat what we buy and keep around the house. It is, therefore so important to stock up on healthy foods. Keep fresh fruit and veggies handy which you can grab and eat easily — carrots, apples, pears, berries,oranges, Cucumber,Mango,etc Buy whole grains instead of white bread products — oatmeal, brown rice, and whole wheat breads. Keep healthy protein options around — nuts and seeds, fresh turkey breast, and eggs. Try not to keep soda, cookies, and sugary cereals around.
2. Eat sitting down
When you eat meals while you are sitting down, you tend to eat more slowly, enjoy what you are eating, and may even end up eating less. When you eat standing, you often do not even realize that you are eating.
3. Drink water instead of liquid calories
Limiting liquid calories like ; soda, sweetened drinks, fruit juice(with added sugars), carbonated drinks, etc — is one of the simplest ways to cut out calories and sugar. Sweetened drinks like soda provide no nutritional value and are just empty calories. Diet sodas also provide no nutritional value, taste too sweet, and do not help most of us lose weight. So why even bother drinking them? Instead, get into the habit of opting for water, fruit infused water, fresh natural fruit juice. They will keep you hydrated without providing much calories. Try drinking a glass of water before eating each meal or snack, and you may just end up eating less.
4. Snack on fruit instead of chips
It really is pretty easy to eat fruit if you keep it handy. Opt for a variety of fresh fruit in season, and plan for it. So often, we grab a bag of chips because it is convenient. Choosing fruit can also be convenient, if we set it up that way. The trick is to either know where to get fruit if you are out, or to stock it in your fridge, and bring it along if you are going to be out all day. Throw an apple in your bag on your way to work; this will help to ensure that you eat it if you need a mid-morning snack. Also choose a fruit with breakfast. Throw a handful of berries into your yogurt or oatmeal or have a piece of melon when in season. Fruit also makes a great after dinner snack.
5. Eat a colorful salad or veggies each day
Eating salads are a great way to get a variety of nutrients without too many calories. (Of course, that means” dressing on the side.”) The different colors of vegetables impart different nutrients, so it’s best to choose a colorful variety. And fill up on what you like — you’ve got enough to choose from. Several top picks include lettuce, kale or spinach topped with a colorful assortment of tomatoes, carrots, red peppers, beets, mushrooms, or cucumbers. If you don’t love salads or are not in the mood, another way to get your veggies is to have a vegetable-based soup or to eat steamed or sautéed dressing. You will still get so many of the healthy nutrients including antioxidant vitamins A and C, potassium, fiber, and more.
6. Chew your food well
When we chew our food and pay attention to what we are eating, we eat more slowly, and usually end up eating less. It takes at least 15 minutes for our bodies to register that we are full. Also, our eyes tend to be bigger than our stomach, and when we eat quickly, we often tend to eat too much and end up feeling uncomfortable and stuffed.
7. Know what works for you
It is so important to know yourself and recognize what works — and what doesn’t work — for you. I’ve counseled different types of clients, and some need an after dinner-treat while others end up overeating if they have one small cookie or piece of chocolate. Take a healthy snack if you fall into that category.
So, take some time to reflect on what you like and on what works for you.