Vegetables are full of vitamins, nutrients, and fiber. They are also significantly lower in fat and other bad things that meats and especially carbs can have. Large portions of vegetables allow you to fill your stomach while taking in way less calories than other foods. This infographic that I found on Pinterest illustrates the point pretty well.
Does this really need an explanation? Vegetables are good for you. Chances are, you’re not eating enough of them. A salad is a healthy serving of vegetables. So, eat a salad today. Honestly, this rule is in place to remind me that salads are a viable option for mealtime. I am so used to cooking at every meal, that I often forget that turning on the stove is not always necessary. Take this opportunity to remember that salads can be delicious. Then, consider eating more of them in the future.
Your metabolism works best when fed continuously in moderate amounts rather than in 3 large meals each day. This will also help avoid excessive hunger, which leads to overeating. Incorporating small, healthy snacks between your main meals will keep your metabolism rolling steady rather than peaking and crashing throughout the day.
Everyone knows that most fast food is not healthy. Now that you’ve been committing to your own health for a week, it’s time to start cutting back on the things that are sabotaging your own efforts. Number one is fast food. The only exception to this, is salads. Many fast food chains do offer reasonably healthy salads. If the temptation of ordering nuggets and fries is still too much, you need to cut out the fast food joints completely. Be honest with yourself and just do it!
Sugar is often my biggest weakness when it comes to sticking to a diet. I can stop frying foods and I can drink more water. But I cannot pass up a tootsie roll that is staring me in the face. So that is your job today. No Candy. One day is enough to prove to yourself that it is possible.
All bread products (sandwich bread, buns, bagels, tortillas, etc.) should be wheat versions from now on. Personally, I like honey wheat bread, but the closer you can get to whole grain the better. For less preservatives, start making your own breads with whole wheat flour.
Nuts are a great source of protein and other nutrients. They are also an all-natural food. My personal favorite is almonds, but peanuts, walnuts, or any other nut works just as well. Trade these out at least once today instead of, say, cookies.
When you wake up, your body has gone the entire night without sustenance, and it needs fuel to get you through the day. If you do not eat quickly, your body assumes that no food is coming and your metabolism slows down to compensate. THIS IS BAD!! Slow metabolism = no weight loss. So eat within an hour of waking up to keep your metabolism up and running.
How often do you finish a meal and find yourself going back for an extra bite of mashed potatoes, or a 3rd piece of chicken? I do it all the time! My plate starts off worth 500 calories, but that extra bite, or extra plate, send me right over 1000 by the time dinner is over. From now on, limit yourself to what fits on the plate the first time.