Your weight loss efforts will succeed or fail based largely on your food environment. Set yourself up for success by taking charge of your food environment: when you eat, how much you eat, and what foods are available.
Start the Day with Breakfast
People who eat breakfast tend to be thinner than those who don’t. Starting your day with a healthy breakfast will jumpstart your metabolism, plus, it will help keep you from binge eating later in the day. Here are some delicious healthy breakfast recipes that you will enjoy and help you lose weight.
Serve yourself Smaller Portions
One easy way to control portion size is by using small plates, bowls, and cups. This will make your portions appear larger. Don’t eat out of large bowls or directly from the food container or package, which makes it difficult to assess how much you’ve eaten.
Tools to Help you Manage your Portions:
Try: Meal Portion Control tools
Meal Measure helps you manage your weight, one portion at a time. It is easy to use and measures your food right on your plate. Meal Measure fits most dinner plates. The cavities of the Meal Measure are labeled vegetable or fruit, starch, and protein. Each Meal measure cavity is one cup at the top with a one-half cup line inside. The protein portion is equal to the size of a deck of cards. Meal Measure follows the USDA My Pyramid serving sizes and is top-rack dishwasher safe.
Plan your Meals and Snacks Ahead of Time
You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Eating on a schedule will also help you avoid eating when you aren’t truly hungry.
Cook your Own Meals
Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portions sizes tend to be larger. Fast for 14-16 hours a day. Try to eat your last meal earlier in the day and then fast until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help you to lose weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.
Weight Loss Goals Sheet:
First Take control of your weight loss goals, decided that you are going to take the right steps to reaching your weight loss goals. Start by creating a Weight Loss Plan that documents your meals and fitness routine, this is a key tool that will help you to achieve your targeted weight loss. Get a Weight Loss Goal Sheet and Find out Now How you can create your weight loss plan according to your diet and fitness goals.
