When most people think about losing weight, images of tiny portions of tasteless low-calorie meals dance through their head. However, losing weight doesn’t require going on a diet that deprives you of eating your favorite foods. As a primary care physician in Hillsboro, our staff at Health First Family Medicine what patients to know that by making some simple changes to your dietary habits, you can drop some unwanted weight.
Time Your Meals
Taking your time to savor the foods you eat will help you become full faster so you eat less during a meal. Set a timer for 20 minutes and make an effort not to finish your last bite until the clock strikes zero. Eating a meal at a deliberate pace offers you more enjoyment out of smaller portions and helps to trigger the body to create hormones that make you feel full.
Weigh Less the More You Sleep
According to a study conducted by researchers at the University of Michigan, getting as little as one extra hour of sleep a night could help a person lose 14 pounds over one year. When researchers examined the eating habits of individuals who consumed around 2,500 calories a day they found that getting more sleep helps to replace idle activities such as mindless snacking. Cutting down on how often you snack can easily cut your daily calorie count by six percent a day.
Research has also shown that getting too little sleep causes the body to produce hormones that increase appetite. So sleeping more means eating less and feeling less hungry.
Eat More Veggies
Instead of serving one vegetable during dinner, serve two or three instead of higher calorie items. Eating more vegetables is a great way to lose weight, as their high fiber and water content help to fill you more quickly while consuming fewer calories. Just make sure you keep your vegetables healthy by avoiding coving them in fatty dressings and butter.
Eat More Whole Grains
Whole grains such as whole wheat, buckwheat, oat, barley, and brown rice also need to be apart of your weight loss solution. These type of grains help you fill up more quickly while eating fewer calories. Eating whole grains can also help lower your cholesterol levels, as well.
Keep a Goal in Mind
Have a favorite pair slacks or a shirt you have trouble fitting into? Instead of lamenting your luck and burying those items in the back of the closet, keep them in a visible place where they can serve as a reminder of your weight loss goals. Pick an item that’s just a little snug so you can enjoy an immediate reward once you lose your first few pounds.
Choose Smarter Food Options
Eating better doesn’t means having to give up your favorite foods, it just means making smarter decisions about what you eat. Instead of enjoying a slice of pizza covered with fatty toppings, choose a slice with topped with vegetables or low-fat cheese, instead. Rather than order the half-pound bugger with bacon, pick the quarter pounded with tomato instead.
Cut Back on Sugar
One of the easiest dietary changes you can make that will have an enormous impact on your daily calorie consumption is cutting back on sugary sodas and replacing those beverages with a glass of water. Reducing the number of sodas you drink by just one a day will cut 10 teaspoons of sugar from your diet.
If you have any questions about the best weight loss practices, make sure to ask your primary care physician in Hillsboro during your next appointment at Health First Family Medicine.