Healthy Eating Habits
March 16th, 2010
At this point you hopefully have figured out what kind of diet you are going to stay on. After careful consideration and research, I hope you picked a diet which you feel is most realistic to your lifestyle, and one that you will be able to stick with. Well Done!!
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Now regardless of what you’re eating, in this piece we are going to discuss healthy eating habits. I have witnessed countless people fall into a bad habit of going on a low carb diet, which includes some high fat proteins, to cheat later in the day and load up on simple sugars. This is a very bad idea and I’ll go over how to prevent this type of pit fall later in the commentary.
It’s morning time: If doable to wake up early enough, get a cardio workout in before eating breakfast is a great strategy. At this time you have little to no food in your body to convert to fuel, so instead it turns to stored fat to run on. This moreover is a wonderful way to get your metabolism kick started early in the morning allowing your to burn more calories during the day.
You must learn how to portion your food! Portions generally aren’t an issue for breakfast during the week cause you’re out the door to work; but try to eat slowly, chew thoroughly and with a large glass of water. Having your morning coffee and/or juice is ok, but make sure you avoid adding artificial creamers or a huge amount of sugar to your coffee. Many people don’t recognize that coffee retailers add sizable amounts of cream and sugar to their specialty drinks that add up to huge amounts of calories. Liquid calories can be easy to forget, but can make a huge impact in your weight loss goals.
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You arrive at work, and someone brought donuts for the office. If you are one of the few who can walk by that box all day without being tempted, then good for you! If you are like me, then doing that is not possible. Don’t fall into the, “I’ll just eat half” and then and hour later you’re back eating the other half and a couple hours later another half and so on. If you know you’re going to eat one, then take the whole thing the first time. Now that is your treat for the day. A donut is often a much better choice than a bagel.
Preparing your personal wholesome snack from home is a much better way to go. But this can get you in trouble as well by bringing the whole box/package and then finishing it by days end. Use plastic baggies or reusable containers to portion your snacks. That way once you’ve finished, you don’t have a box in your drawer to continue to snack on.
Lunch time: You deserve a break, so take it. Don’t eat lunch at your desk while you’re doing work. It is favorable to take at least a 10 minute break to loosen up, and enjoy your meal. Doing this will permit you to chew and digest your lunch more [efficiently] and effectively when you are present and not over-involved with work. When you finish your lunch, try and take a brief walk for about 5-10 minutes if time and weather permit. This is especially beneficial for blood flow, digestion and to prevent the dreaded post lunch food coma that will have you searching for the nearest couch.
Your afternoon snack should be comparable to the healthy eating habits of your mid morning snack. Look into finding yourself a good energy/protein bar that fits your diet. This can be time consuming because the bulk of products in the stores are filled with sugars and often have high fat content. Be wary of how many calories your bar has. Unless your a body builder, you aren’t looking for a 400+ calorie meal replacement bar for your snack. I recommend Luna Bars for men and women. They only thing that makes these bars for women is that the wrapper has silhouettes of dancing women on them. Besides that it is a tastier, lower calorie version with excellent flavors and a reasonable amount of sugar.
It’s finally dinner time and this at this time of the day your body is slowing down and really doesn’t need too much energy. The amount of food you eat at dinner is especially key. It is also a excellent practice to eat dinner earlier instead of late at night. Instead of eating a huge meal and heading straight for the couch, it again would help to take a short walk or at least be a little active around the house. Be mindful of the amount of carbs you consume during dinner principally any simple sugars that could spike your insulin levels. Once dinner is over, put away all foods and exit the kitchen. Take a glass of water with you so you don’t wonder back into the kitchen later and snack while you’re filling up a cup of water.
Following several of these healthy eating habits will help keep you on track towards your weight loss and fitness goals.
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