It is very common for many people to come up with new year’s resolutions. If you’re like many people, you might have been thinking of eating healthy and losing weight. However, most new year’s resolutions don’t stick because they’re either complex or difficult to implement.
Fortunately, here’s a good list of simple changes you can make on your diet and lifestyle for achieving better health. But before that, never consider them as your new year’s resolutions. It would be more appropriate if you consider them as goals.
1. Eat Mindfully
Mindfulness has many health benefits including making eating habits healthier. If you’re someone trying to lose weight but struggling, you might start eating mindfully. In fact, Harvard says, that mindful eating can potentially help with weight loss.
In one study1, practicing a mindful eating habit helps diabetic patients to self-manage their dietary intake, glycemic control and even weight loss.
2. Drink Enough Water
Water, although, tasteless is the best hydration liquid on earth. Of course, it should be clean and suitable for drinking. However, there are people who are experiencing mild dehydration.
For instance, they think they’re hungry but in reality, they’re thirsty. Hence, next time you’ll feel an untimely craving for foods, drink water instead of eating. Drinking enough water daily has many health benefits.
3. Try New Foods
Well, this is not about trying every new menu in fast foods. It’s about trying new foods you’ve never tried before but these are healthy foods.
For instance, trying cultural foods with different flavors and textures. Most people in developed countries, particularly the Western part of the world, are in love with fast foods. Moreover, at home, most people are eating highly processed foods like hot dogs and less of whole foods like fruits and vegetables.
So, try new healthy foods especially those that include a wide variety of green leafy vegetables. If you’re looking for a lifestyle diet, try the Mediterranean diet.
4. Eat On Smaller Plates
One study2 shows that most people eat more than 90% of the foods served in front of them regardless of plate size.
Therefore, reducing the size of the plate may help in reducing food consumption per meal. In fact, in the study, the researchers found that reducing plate size from 12 inches to 10 inches has typical 22% fewer calories.
Additionally, the study finds that as the plate becomes smaller, which makes a normal serving, it seems to be more filling. This simple change can have a good positive impact on prevention of overeating, which is one of the causes of obesity.
5. Add Some Flavors To Naturally Foods
Sometimes, you can even overeat on whole foods. For example, while you can an apple directly as a whole apple, slicing it and putting on a small plate sprinkle on it some cinnamon makes it tastes better. Plus, you’ll be able to eat mindfully.
The same is true with strawberry, grapes, and blueberry, instead of eating them directly, why not make it a part of a healthy breakfast with oats and yogurt.
This simple tweaks can make whole foods taste better and help you eat mindfully.
6. Eat A Protein-Packed Breakfast
Although skipping breakfast is not bad, most people are eating their breakfast. If you’re one of the millions of breakfast eaters, make sure you’re breakfast is packed with healthy proteins.
Including proteins in your breakfast is vital. In one study, researchers find that those who include 35 grams of proteins in their breakfast were less hungry throughout the day.
Additionally, the researchers also found some favorable changes in brain signals and hormones relating to appetite control. Proteins decrease hunger response3 particularly in men.
Moreover, if you’re on the ketogenic diet, which is a diet comprise of low carbohydrates, decent amount of healthy fats and high proteins is also proven to reduce hunger and significantly lower food intake4.
7. Make A Grocery List (always)
One of the keys to healthy eating is making a grocery list. Why? Well, most of the foods you’re consuming come from the grocery. Unfortunately, groceries have all kinds of foods both good and bad.
If you’re into the habit of random and unplanned shopping, you’ll end up buying unhealthy foods. Therefore, have a list and stick to your list of healthy food items.
Also, schedule your shopping for foods. This way, you’ll be able to stick to your list and plan while preventing impulse buying of highly processed and junk foods that are strategically displayed.
8. Cut Out Sugary Drinks Consumption
One of the most notorious sources of added sugars is bottled beverages. Therefore, start cutting back on consuming these bottled drinks and opt for water instead. While most people associate bottled drinks to soda, these sugary bottled beverages also include drinks like flavored coffees and teas, and even sports and energy drinks.
Additionally, knowing the many names of sugar food manufacturer use in labels is also helpful in minimizing sugar consumption.
Therefore, it’s not just about avoiding bottled drinks and opting for water but also packaged foods loaded with added sugars.