Often times, the simple basics of nutrition are overlooked. Many people start the year off by attempting a “diet” and most have likely been deterred from it already. While there are a lot of different aspects to nutrition, sometimes all of the parts get lumped together and the most important pieces get lost. Continue reading “The Simple Basics Of Nutrition”
Tag: healthy eating
Eat Healthy 80 Percent Of The Time To Lose Weight Successfully
Now that the holidays have come and gone, it’s time to focus on fitness – especially if you made healthy resolutions – and start losing that holiday weight. Indulging on sweets and treats over the holidays is often fun and delicious, but once January arrives, it’s time to get serious about hitting the home fitness equipment again.
If you’ve resolved to get in the best shape of your life this year, you must remember that in addition to being consistent on the home elliptical machine and stationary bike, you must stick to healthy eating. Unfortunately, many “diet” plans are very rigid and don’t leave a lot of room for splurge meals or variety. Because of this, they can become boring very quickly, causing them to be abandoned. There are also so many different diet methods claiming to be the most effective, so it can be a challenge deciding which is the right one for you.
The good news is, there’s an eating plan that’s super easy to follow and allows the freedom to make your own choices when it comes to meal planning: the 80/20 method.
What is the 80/20 rule?
The 80/20 rule is quite simple: 80 percent of the time you eat healthy foods and the other 20 percent of the time you can indulge in cheat meals or your favorite sweet or savory treats. This plan provides a lot of flexibility and it’s easy because you don’t have to adhere to any specialized food choices. This makes it easier to stick to for the long term and doesn’t force you to ignore cravings, which can lead to crankiness and overindulging.
For example, if you eat three meals a day, that’s 21 meals a week. With this plan, you can eat 17 healthy meals and have four splurge meals If you opt for five small meals a day, you have 35 total meals a week. With the 80/20 rule, you eat 28 healthy meals and seven splurge ones. Similarly, if you count calories and aim for 1,200 calories per day, 960 of them should be healthy and you can treat yourself to the remaining 240.
Why try the 80/20 method?
One problem with certain diet plans is that they make you believe you have to be on point 100 percent of the time, but no one is perfect. Therefore, even if you run every day on your home treadmill and strive to eat well, chances are you’ll have an off day. When that happens, it can cause you to feel guilty or bad about yourself. With the 80/20 rule, however, you can alter your ways of thinking to accept that it’s OK to have a cookie or slice of chocolate cake once in a while.
Eating well 80 percent of the time and splurging the other 20 percent keeps you happier in the long run, because instead of focusing on what you can’t eat, you can enjoy the foods you can consume and you won’t feel deprived of your favorite edible goodies. And there are no rules saying what you can and can’t eat, so you don’t have to worry about making a mistake and eating a food item outside of the guidelines. That can also lead to negative feelings.
If the 80/20 rule sounds like something you want to try, remember not to be hard on yourself. With this plan, you’re allowed to have foods you love and may not be the best for you occasionally. If you do eat a candy bar or a cupcake, don’t feel guilty about it, and remember that you’re mostly dining well and sticking to regular workouts. That being said, don’t go too crazy with the indulging, as that will prohibit you from losing weight as successfully as you want.
Six Simple Ways To Cut Calories
Shedding pounds is usually not an easy task for anyone. It seems no matter how many diets we put ourselves through, nothing seems to make a difference. However, there are easy ways to cut calories throughout your day that won’t leave your stomach grumbling the way many diets can. Here are a few ways to cut calories that you should try that will help you become a healthier you!
Exercise
Of course one of the most efficient ways to cut calories is by exercising. Getting in cardio workouts on fitness treadmills, stationary bikes, and elliptical machines can be a great way to build endurance and burn calories fast.
Skip Whipped Cream
As tempting as whipped cream may sound on a hot chocolate or latte, it’s best to skip it. Why? Even though it’s light and airy feel may seem harmless, don’t let that fool you. According to Self Nutrition Data, whipped cream from some coffee chains can add up to 100 more calories to your drink order.
Get Better Sleep
There could not possibly be an easier way to burn calories than to sleep them off.
“Insufficient shut-eye appears to increase the production of the stress hormone cortisol, which regulates appetite,” explained Health magazine.
High levels of cortisol make you more likely to indulge. Lack of sleep also keeps your body from burning off carbohydrates. If they’re not burned off while sleeping, they’re then stored as fat. So, go to bed!
Log Your Calories
You truly don’t know how much you’re eating until you start writing down everything you eat. This allows you to become more aware of what you’re putting in your body and you feel accountable for the things you write down. If you’re not logging your calories, you’re making it easier to brush off that extra piece of cake after dinner. It’s also a good idea to take your food diary with you everywhere you go, as to not lose track of what you’ve eaten after a long day.
Switch Hands When Eating Snacks
When snacking, try switching over to the hand you’re less comfortable using.
“People who snacked using their nondominant hands reduced about 30 percent of their total intake, compared with those using their dominant hands,” reported CNN.
Next time you sit down on the couch with a bag of popcorn or chips, be wary of which hand you’re using!
Increase Your Protein Intake
Having a diet rich in protein helps to build up muscle. Studies have shown that women who eat more protein lose more fat and maintain more muscle than those who don’t. Health magazine recommended adding the amino acid leucine into your diet. Conveniently, this amino acid is readily available in many types of eggs, fish, poultry, dairy, and beef. Try Greek yogurt for a creamy and delicious way to add more protein to your diet.
How To Stay Healthy While Dining Out
When the weekend rolls around, chances are you may be eating at a restaurant at least once. If you’re dieting or trying to stay healthy, dining out may put your plan to a halt even when you’re exercising on cardio equipment like fitness treadmills and stationary bikes. However, there are several ways to go out to eat while maintaining your trim figure at the same time. Keep the following tips in mind when you are trying to stay healthy while dining out at restaurants.
Skip The Bread Basket
Some restaurants provide their guests with a basket of bread to snack on before their meal arrives. As tempting as this might be, it’s better to skip it. We all know how hard it is to only eat one slice when you have an entire basket in front of you. If you don’t think you have the willpower, don’t hesitate to ask your waiter to take the bread basket away. With the bread basket out of sight, you won’t be tempted to indulge.
Share A Meal
Most often, the portion sizes prepared by restaurant chefs are much more than you actually need. Even though you may be full, it’s easy to overeat when you have that much food in front of you. One simple way to cut calories would be to share a meal. If you’re opting to dine by yourself, Prevention magazine suggested asking your server to give you a half-portion instead.
Grab A To-Go Box
Another easy way to decrease your calorie count would be to ask for a to-go box when your meal arrives.
“Restaurant portions have ballooned in recent years, and many of us don’t know when to stop eating,” Discovery Fit & Health explained.
By opting for a to-go box right away, you can put half of the dish in the doggie bag and save it for later, before you overindulge.
Opt For A Lighter Salad Dressing
Choosing a lighter dressing allows you to still have a flavorful salad, but without the heavy, mayonnaise-based topping that weighs down you and your meal. Dressings like Ranch and Thousand Island will pack more calories per bite than a vinaigrette.
If you can’t part with the creamy dressings, Prevention suggested asking for the dressing on the side. This way, the salad won’t be drenched and you can enjoy its flavor without the extra calories.
Substitute Your Side
If the meal you ordered comes with fries, ask your server for healthier alternatives like steamed vegetables or fresh fruit. These options will provide you with the energy your body needs without the saturated fat. Although turning away fries is not the easiest task, your body will thank you later and is one of many ways to stay healthy while dining out.