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By Scripps Howard News Service
Published February 4, 2005
We're a month into the New Year and that pledge you made to eat cabbage soup for a month, give up meat, eat only meat, swear off bread, only eat bread, or, heaven forbid, never eat another piece of chocolate, is very likely wearing thin.
So thin, in fact, that you may be ready to give up this healthier eating/slimmer waistline stuff and just resign to accepting your current weight and fitness level.
Before you settle for less than your heart's desire though, here's something to consider. Truly healthy eating does not require an "all of this and absolutely none of that" resolution.
Here are healthy habits that don't require wacky dieting, but will lead you to healthier eating habits.
Eat more often : Studies show that when you eat small, nutritious, frequent (five-six) meals a day, you will have more energy, less between-meal hunger pain, be less likely to binge on junk, and have a faster metabolism (rate of calorie burn).
Best of all, your body will more efficiently process and absorb these smaller meals. Eating more frequently, however, doesn't mean eating more food. Stay within your body's calorie needs, but spread those calories into smaller portions over your day.
Don't skip meals : People often skip meals, especially breakfast, when they are trying to lose weight, but this is one practice that hurts weight-loss goals.
Your body interprets the long breaks without food as a sign of starvation and begins to reserve its energy stores by slowing down the metabolic rate. Skipping meals also makes you more susceptible to between-meal binges or when you finally do eat you're so starved that you'll very likely overeat.
Take human bites : Many people eat as much as they can, as fast as they can, without pause. This practice doesn't allow time for the food you've consumed to reach your blood stream and for your brain to start signaling that hunger has been reduced or is gone altogether.
Ideally, we should extend our eating time without eating more. Here's how: pick up a small amount of food onto your fork, place it in your mouth, put your fork down, completely chew and swallow.
Eat more fruits and vegetables : There are a ton of reasons why, including that when you make space in your diet for fruits and vegetables it forces you to eliminate a lot of the unfriendly-to-waist-line junk foods that you would normally eat in their place.
Gradually make changes such as these a part of your daily dietary habits, along with moderate, consistent exercise, and you'll finally strike the balance needed to live a healthier, slimmer, and fitter lifestyle. And yes, you can occasionally have a piece of chocolate. All things in balance, all things in moderation.
[Last modified February 2, 2005, 14:06:04]
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