Many people find it difficult to get on the scales after the holidays. After four days of Thanksgiving feasting, I know I gained a pound. You had to eat those delicious leftovers! The problem is that Christmas is just around the corner, and I fear falling back on the healthy-eating wagon and gaining more weight. It is not as difficult as you might think to get back on track. It is possible to lose up to eight pounds per month and feel healthier by making simple changes in your diet. Think of your day as three parts: breakfast, lunch, and dinner; then dinner and bedtime.
I’ll share strategies and tips for each section, starting with breakfast, which is arguably the most important meal of the day. Many people don’t feel hungry upon waking up in the morning. We all know that eating a good breakfast is crucial to weight loss. If we don’t have a good breakfast, it is more likely that we will eat more throughout our day. Working women are more susceptible to the temptations of vending machines or office donuts, which can lead to unhealthy snacking habits that can impede our efforts to lose weight.
Make a commitment to eating a healthy breakfast every day. It is important to remember that fiber is an important part of weight loss. Aim for at least 25g of fiber per day. Many nutritionists recommend between 30-35g. Start your day with fiber. Fiber in breakfast is a great time to start. It will help you feel fuller throughout the day, and decrease the amount of food you eat later in the day.
A high-fiber breakfast cereal is a great way to increase fiber. For an additional four grams of fiber, make sure to check the nutrition label. Next, add two tablespoons of flaxseed (two tablespoons) to your cereal. Flaxseed is light and nutty in flavor. It not only increases the amount dietary fiber but also adds healthy Omega 3 oil. Oatmeal, whole wheat toast with low fat peanut butter, and whole-wheat French toast are all good options for high fiber breakfasts. A high-fiber breakfast will give you more bulk and keep you fuller longer.
You won’t be tempted to have a mid-morning mocha latte or donut. Although a high-fiber breakfast will reduce your need for snack in the middle of the day, many people still need a pick me up in the afternoon and late morning. When we are without fuel for more than four to five hours, our energy levels drop. For those of you who work in offices, the vending machines may be your worst enemy.
You can make healthier choices with a little planning and forethought. An energy bar can be a good choice for a mid-morning snack. Some have more than 300 calories. Before you buy or consume, make sure to read the labels. You can satisfy your hunger cravings with a handful of raw almonds, walnuts, or cranberries. A piece of fruit and low-calorie string cheese are great options for afternoon snacks.
Fruits have many health benefits, including anti-oxidants that can prevent you from getting sick. You can easily slice an apple and bring it to work for a snack. Healthy snacks will give your strength and endurance to get by the vending machines without even looking! These tips will help you get off to a healthy start every day and set you up for success in your weight loss journey. Keep checking back for more great tips to help you get through to bedtime.