10. Simple Tips to Make Your Diet Healthier

10. Simple Tips to Make Your Diet Healthier

There is no scientific evidence that proves diets work for the long term. Sure, you'll see fast results if you try some kind of fad diet, but it won't last long. Diets aren't sustainable, which is why it's important to learn healthy eating habits for the long term.

Eating healthy is about balance. It's about enjoying a glass of wine and not feeling guilty about it. It's about learning how to intuitively eat, listening to your body's cues, and not attaching emotions to any of your meals. Healthy eating habits can be cultivated with a few simple changes—changes that won't feel overwhelming or restrictive on your eating. We now know that restricted eating doesn't work, so instead, here are a few healthy eating habits you can incorporate into daily life that will lead you closer to a healthier lifestyle. And yes, it can even help with losing those pesky extra pounds.

1. CREATE A WEEKLY MEAL PLAN

2. EAT MOSTLY WHOLE FOOD

3. Eat seeds and nuts.

Almonds, cashews, filberts, hazelnuts, peanuts, pecans, and pistachios pack plenty of beneficial nutrients, including vitamin E, folic acid, potassium, and fiber. Although many nuts are high in fat, the fat is mainly unsaturated — a great choice to help you eat healthy.

4. Taste the food before salting it.

Break the automatic habit of salting food

How: For a few days, do not add salt to your food. A short break can help you reset your taste buds. Then leave the salt in the cupboard so that it becomes a little effort to reach it. Perform a ritual to really taste your food before deciding if it needs to be adjusted.

5. Fill half your plate with veggies.

6. Drink water throughout the day.

Water wards off dehydration (which causes you to want to eat more), but it's also incredibly important for your digestion. Plus, if you're drinking water throughout the day, you're less likely to drink other sugary drinks—like soda and sugary cocktails. "min 2,5 litres (85 oz)"

7. Educate yourself

The first and most important thing to do is learn about the nutritional value and impact of foods and drinks — and reading this is a part of that. Most of us will know what’s healthy and what’s not, but nutrition is more complex than good vs bad. There are also lots of myths about various foods.

8. Building a routine

Part of the reason we fall into bad habits is because we don’t plan and build a healthy routine, or we just let our plan be ‘whatever is easiest’ (and this usually means unhealthy). By building a routine, you’re prepared for meals and choices with healthier options whether that’s a homemade meal or saying no to cake. And, importantly, you’re making your eating decisions before you get hungry.

9. Eat Breakfast

The path to weight loss begins with a good breakfast. An impressive 78 percent of the 5,000 participants in the National Weight Control Registry report eating a regular breakfast―and they have lost an average of 66 pounds, maintaining that for more than five years. Mornings tend to revolve around habits, so breakfast makes a great opportunity to incorporate whole grains, fresh fruit, and low-fat dairy into a day that starts with good choices.

10. Eat Less Processed Meats

The reasons continue to mount. Many processed meats contain nitrates, implicated in cancer. The compounds formed by browning or charring meat, poultry, and fish are linked to disease. Meat-centric eating pushes healthy foods, like vegetables or whole grains, to the side of the plate (or right off it). You don’t need to give up meat entirely, though. Use meat for flavor instead of filler (think stir-fries or pastas with bits of chicken). Treat meat as a side. Eat fish. Go meatless one night a week. And when you do opt for beef, splurge on grass-fed.

Why fat loss is important

Losing even a modest amount of body fat can give you a cascade of positive benefits that will improve your health and quality of life.

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