4 easy ways to eat better. And how to stick with it
Eat better today
Don't get hungry
This may sound counterintuitive for weight loss, but you need to keep your food intake up so that hunger doesn’t push you around. If we learn to use food to minimize appetite, we can make more thoughtful choices in our eating habits. For instance, adding protein to every meal or snack will help reduce cravings.
Also key is finding an eating pattern that works for you. It could be three meals plus two or three snacks, or six small meals — experiment for your best fit. The goal is to avoid being in the position of fighting hunger and cravings at the same time because it’s a war you won’t win, says Dr. Yoni Freedhoff, author of The Diet Fix: Why Diets Fail and How to Make Yours Work.
Keep a food journal
Not only will this help you gain a better understanding of how, when, and why you’re eating, but statistics also show that journalling doubles a person’s likelihood of weight loss success. Go old school with pen and paper, or download an app. Many are multi-purpose, giving you nutritional information while also letting you track things like your blood pressure, exercise and sleep. (To try: Lose It! or MyNetDiary.)
Stay hydrated
Because our thirst mechanism is weak, we often mistake thirst for hunger. Staying hydrated will silence a growly tummy and make you less likely to reach for a quick fix. Your best bet is water, as fruit juices and pop punch above their weight in calories. When faced with a choice of fruit or juice, pick fruit. An apple, for instance, is 84 percent water, so you’re getting hydrated; plus, you’re ingesting fibre, which will help you feel full for longer.
Keep it simple
There are a lot of confusing messages about what works, and it’s easy to be seduced by a miracle diet. But the best solution is the one that’s worked for many generations, and that is to stick to the basics. Increase your consumption of whole fresh foods, while decreasing high-calorie, highly processed ones.
Your new menu doesn’t have to be elaborate or gourmet, says Shulman. It’s simple: local produce, lean, grilled meats, fruit and vegetables. If you’re pressed for time, use the weekend to prep for the week ahead: Batch-cook soups and stews, or barbecue extra chicken breasts for quick weeknight recipes.
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