We can lose weight by making small changes in our habits and

small changes to routine. which will last a lifetime. Do not force yourself to conform to a list of “rules” that don’t work for you. Devote some time promote a healthier lifestyle. Take simple actions to start losing the weight.

saeedaEat real food: Which will save your life. I cannot begin to stress enough how this one small action can make all the difference. Pick a few “convenience” foods and start switching them out for the real deal.

Use smaller dishes: This is more a psychological trick than anything else. The theory goes that when a proper portion size looks bigger on a smaller plate, you don’t feel like you aren’t getting enough food. It works because it satisfies the mind and the tummy.

Measure your portions: This is a big one, especially if you aren’t eating real food. Check the nutrition label for proper serving size. Mostly we are eating two to three times the serving size of foods.

Drink more water:  Water is awesome. We know that we are used to our sodas, sweet teas and other high calorie beverages. Most people will say they don’t like water. But water cleanses and flushes the toxins out of your body. It is important. In order to up your water intake, carry it with you everywhere. There are lots of benefits to drinking plenty of water. 

Give up soda and fruit juice:  Are high in calories with very little nutritional value. It is just best to give them up. If you have to have that one coke a day, at least make it a regular. Fake sweetener and the staggering amount of sodium in diet sodas are far worse than the empty calories.

Order your coffee black:  Black coffee has 0 calories. Mocha with 2% milk has 260. Make the switch in your daily routine and you’ll lose 26 pounds this year.

Steer clear of fried foods: Food, when dropped into a vat of grease, is terribly bad for you. Not only are you adding unnecessary calories, you are filling your body with disgusting grease. Try going grilled or go home.

Clear out the junk food:  The potato chips in the cabinet, the dips in the fridge, the ice cream in the freezer, the candy in the bowl on the counter- they are calorie traps. Clearing out the junk clears out the temptation. Take an hour and throw out or donate every last bit of it. If it isn’t around, you can’t eat it. Eat out less. Restaurants are dangerous. Their menus are lined with calorie rich foods in ridiculous portion sizes. Refraining from eating out can save you many things—added pounds and money are the two biggest Orders your salad dressing on the side. Dressing is high in calories. Keep it under control by ordering it on the side. You can either dip your fork or add a tablespoon to your salad. Either way, you keep it in check.

Stop ordering appetizers: These are the worst things on a restaurant menu. Don’t order them.

Stop ordering desserts: These are the second worst things on a restaurant menu, made worse by the fact that you might not be sharing. Don’t order them.

Go for a walk after dinner: Exercise, even in small and short bursts, can change your life. Instead of sitting down to play on the computer or watch television, get outside and go for a walk.

Watch your carbs: How many times has bread come as a side to your pasta? How much larger could that roll on your sandwich be? Bread and pasta are high in calories and carbs. Try to limit yourself to one high carb item in your meals, and of course, watch that serving size.

Have fruit instead:  Start having fruit instead. Not only is it better for me, but the calories are lower. As you start reducing your sugar intake, the taste of fruit becomes even sweeter.

Get a good night’s sleep. Your body needs you to rest. Get the right amount of sleep each night to ensure you feel rested, relaxed and ready to go in the morning. Being overly tired or cranky makes it really easy to start giving in to those old habits.

Eat before you’re really hungry. Being too hungry can cause you to eat too fast and too much. Don’t put off eating until you are starving. Carry snacks in your purse. Keep your days in check by carrying snacks with you at all times. It will save you from overeating later.. Snack when you need to. If you are physically hungry, eat. Hunger is the way your body tells you it needs food for fuel.

A weekly menu is the best habit for keeping yourself in check. Not only does it offer the financial benefit of lower grocery bills, it also allows you to plan more veggies into your meals.

Keep healthy snacks within reach: If hunger hits, and you are unprepared, bad choices will be made. There is nothing in a gas station that you should eat as a snack. Nothing. Make sure you have good food in your house, and good food in.

Eat smaller meals more often: Eat six times a day, but  prepare three meals. The other three times are small snacks. This has several added benefits in that it controls  hunger, keeps my energy level up, and helps me maintain my calorie intake each day. The biggest benefit though comes from not starving by mealtime and overeating as a result.

Check the nutrition information: When you eat, be aware of how much. Check the nutrition label, know the serving size, and make yourself accountable for how many calories you’re consuming even if you are not actively tracking them.

Give up cereal: This should not be considered a food, let alone breakfast for an adult. There are so many better options for breakfast. Start trying to incorporate some of them into your days. Yogurt with fruit is just as easy, and far better for you.

Deal with stress: A negative side to all that emotional overdrive was overeating. If you have stressful things in your life, deal with them or change them. Stress is bad for your health and your weight.

Eat mindfully: Focus on your food, and listen to your body. Stop rushing through meals, and make them a time of peace and enjoyment.

Stop eating on the go: Sit down. Then eat.

Turn off the TV:  But television is ruining our lives. It is keeping us glued to the couch, mindlessly indulging in nonsense, and the food commercials—yep, they make you want to eat.

Try new foods: Experimenting with new foods and recipes can make eating well more fun. Reach outside your comfort zone and try some new dishes/! You never know what you’ll discover.

Eat on a schedule: Routine is a blessing in life. By setting up an eating schedule, you are more conscious of preparing ahead for your meals. It also helps maintain your metabolic rate, and your blood sugar remains consistent instead of spiking up and down. I eat about every three hours during the day.

Choose whole grain: Whenever you can, choose whole grain over white. You will stay full longer, and be more satisfied.

Keep a food diary: We have no concept of how much we eat  during the day Keep a record, start being accountable for what you eat.

Take the stairs instead: Another simple shift you can make in the course of your day.

Don’t skip meals: This should go without saying, but starving your body is never a good idea. Make sure you take time out from busy days to get your lunch or snack in.

Eat less meat: A two to four ounce serving is more than enough when combined with good grains and vegetables.

Make soup: Not the kind from a can, which is loaded with a ridiculous amount of sodium and not much flavor. Make your own soup. At most thirty minutes of prep work, then leave to simmer. Soup is a great meal and so super delicious. Load it up with veggies and it keeps you quite full.

Reference:  Steph (Food habits and practices lifestyle)