Method 1: get ready.
1, consult a doctor. Please consult a doctor before changing your lifestyle, exercise or diet. He can tell you which changes are appropriate and safe according to your specific health condition. Tell the doctor that you should adjust your diet and eat healthier. Explain why you want to change and what you want to achieve.
Ask the doctor for advice. In many cases, if you are taking certain drugs, suffering from certain diseases or need to lose weight, the doctor can give you some advice to help you adjust your diet.
Expert tips
Mississippi, R&D Center
ClaudiaCarberry, a master of nutrition at the University of Tennessee at Knoxville, is a registered dietitian who specializes in kidney transplantation and provides weight loss counseling for patients at the University of Arkansas Medical College. She is a member of the Arkansas Nutrition and Dietetic Association. Claudia received her master's degree in nutrition from the University of Tennessee at Knoxville on 20 10.
Mississippi, R&D Center
Master of Nutrition, University of Tennessee, Knoxville
ClaudiaCarberry, a registered dietitian, suggested: "It is very important to eat more vegetables, fruits and low-fat dairy products to develop healthy eating habits. The amount of carbohydrates is controlled at 1/2 cups, and the amount of meat is controlled at 85 grams. "
2. Consult a registered dietotherapy expert. If you want to cultivate healthy eating habits, these licensed nutrition experts can provide you with a lot of information. After all, this is their professional field. Ask the doctor to recommend a local dietotherapist or a therapist who has a cooperative relationship with him. You can also search online yourself.
Discuss with dietotherapy experts what kind of eating habits you want to change and what kind of goals you want to achieve.
Ask them what other changes will help you. They may give you more advice than you expected.
3. Start recording the food you eat. Before carefully checking your eating habits, you might as well record your current eating habits. Only in this way can you deeply understand your starting point and know your own advantages and disadvantages. Keeping a food diary can also help you motivate yourself to develop new healthy eating habits. Write down all the food and drinks you eat. Record at least 1 week, and write as detailed and accurate as possible. Even if it's just a few bites in the process of preparing food, write it down.
Don't forget to record how much clear liquid you drink to replenish water. This is also part of a healthy diet.
After several days of continuous recording, use an asterisk to mark or highlight what you think needs to be changed. For example, you may find that you don't drink enough water or often skip breakfast. These are all areas that need improvement.
4. Make a plan. Make a new healthy diet plan according to the diet diary and the doctor's advice. This "to-do list" helps you lay the foundation for successfully developing good eating habits. Make a list of how you want to change your diet to prepare for long-term success.
Number or list the changes you want to make in chronological order. It's best to make only one or two changes at a time. It is not easy to completely change your eating habits at once, and it is difficult to persist for a long time.
Write down the changes you want to make every week or every few weeks on your calendar or timetable. Record whether each change is successful or not.
5. find a partner. Find a friend, family member or other supportive person to help you change your lifestyle. In the process of change, it is easier to succeed with the support of others. Discuss your diet improvement plan with friends, family or colleagues. Ask if anyone wants to join you. You can discuss different healthy eating methods and recipes together and find ways to overcome difficulties together.
You can also join online support groups or forums to work with other like-minded people.
Method 2: Change the way you eat.
1, eat on time every day. Eating healthy food is only part of this war. A regular diet is equally important. Eating too much or not often can lead to lack of energy, decreased metabolism and abnormal appetite at some time of the day. Eat enough nutrition all day, prevent fatigue and dizziness, and keep yourself in the best condition. Eat regularly every day. Generally speaking, you should have a meal every three to four hours. Some people like to eat four or five small meals a day. Some people like to eat three big meals a day. Everyone has a different schedule, but in any case, it is unhealthy to eat less than one meal.
One study asked rats to eat only 1 meal a day and fast the rest of the time. The results showed that insulin resistance and abdominal fat increased in mice.
Make something quick or easy to prepare, so that you can eat on time. Yogurt, fruit, nuts, boiled eggs, cheese sticks, protein milkshakes and other foods can be eaten on the road without painstaking preparation.
2. Eat breakfast rich in protein and fiber. In addition to eating on time, eating every meal is also very important for food, especially breakfast, because breakfast lays the foundation for the next whole day. Studies have shown that high-protein breakfast can help people better control their hunger during the day. People feel fuller after breakfast and don't want to eat all the time the next day.
Studies have shown that high-fiber breakfast is also beneficial. Fiber increases the volume of food, which takes longer to digest than low-fiber food, thus improving the feeling of fullness all day and helping to control hunger.
Breakfast with high protein and fiber includes whole wheat tortillas with scrambled eggs and cheese, cottage cheese and fruit, whole wheat oats with dried fruits and nuts, or smoothies made of whey-free yogurt and fruit.
3. Choose healthy snacks. Many people think that eating snacks will lead to weight gain. In fact, wisely planning snacks other than meals can help you control your appetite and replenish some energy throughout the day. Don't let yourself be too hungry, lest you overeat at at dinner time. If there is more than 1 hour before the next meal, eating snacks will help control appetite and prevent overeating.
Before and after exercise is also a good time to eat snacks, so that the body has enough energy to cope with the next exercise or help recover after exercise.
If you are losing weight, the calories of snacks should not exceed 150 calories. Only when you are really hungry, do you eat snacks at the right time.
Healthy snacks include about 30 grams of nuts, whole wheat pita and hummus, apples and 2 tablespoons of peanut butter or a small cup of whey-free yogurt.
4. Take at least 20 minutes to eat. Studies show that the slower you eat, the more likely you are to feel full. Give yourself at least 20 minutes to eat slowly, and you will feel full faster and eat less. Taking time to concentrate on eating and enjoying every bite can prevent overeating and ensure that you listen to the signals sent by your body. People who eat slowly not only feel full more easily, but also eat less. This may be because they realize that they are full and will not continue to eat too much.
Here are some ways to help you chew slowly. For example, set a timer to ring 1 time within 20 minutes. After a bite of food, put down the spoon, chopsticks or fork. Drink water before each bite of food. Chat with friends and family while eating. Count how many times you have chewed each bite of food.
Concentrate on eating and don't be distracted. Turn off the TV and mobile phone when eating. Don't read books, check emails or do other things while eating.
Stop eating as soon as you feel full, and don't make yourself too full. Eating too much means that you consume too many calories, far exceeding your body's needs. This unhealthy habit will lead to weight gain. Can't tell full from full. It takes about 20 minutes for the brain to perceive the "satiety" information sent by the stomach, so it is necessary to chew slowly and give the brain time to process the information sent by the stomach.
Generally speaking, satiety refers to the disappearance of hunger, loss of interest in food, a little tightness in the abdomen, and feeling that you don't need to eat for the next few hours. There is some food left on the plate.
Eating too much may cause discomfort, abdominal distension, nausea and vomiting, and tight abdomen. You may have eaten all the food on your plate, and you may have added some more.
6. Let children develop good eating habits. Change your eating habits? Why not take this opportunity to improve the eating habits of the whole family? It is not easy for children to eat healthily. However, they learn quickly and like to imitate their parents' behavior.
Cooking with children and taking them to the grocery store will increase their sense of participation and make them more interested in trying new foods and eating healthier.
Introduce new food to children slowly. Children may not join you so soon. Wait patiently for them to adjust their tastes and adapt to new eating habits.
When helping children prepare food and snacks, you might as well use your creativity. Children are more willing to try new foods with interesting shapes. For example, cut the fruit into smiling faces, or spread some peanut butter on a celery and sprinkle some raisins to form a pattern of "ants crawling on the trunk".
Method 3: Change the food you eat.
1, choose lean protein. This is very important nutrition. Adequate intake of lean protein can maintain most body functions. Eat healthy lean protein every meal to help meet the daily needs of the body. Generally speaking, a protein is about 85 to 1 10g, which is about the size of a palm or a deck of cards.
Most of the protein you eat must be lean protein. They contain more protein and less fat, which helps to maintain a healthy weight. Choose poultry, eggs, lean beef, seafood, beans, pork, tofu or low-fat dairy products.
You can eat protein with high fat content once in a while. However, they should not be your main source of protein.
2. Eat 5 to 9 servings of fruits and vegetables every day. Vegetables and fruits contain a lot of nutrients and are low in calories. Eating enough fruits and vegetables can help you meet your daily nutritional needs. A serving of fruit is about 1/2 cups or a small piece (the weight varies according to the type of fruit). One serving of vegetables is about 1 to 2 cups of green leafy vegetables (the amount varies according to the types of vegetables). Every meal, half of the food must be fruits or vegetables to achieve the daily nutritional goals.
Choose to eat all kinds of dark fruits and vegetables. Their nutritional content is higher than that of light-colored fruits and vegetables. For example, choose spinach between spinach and iceberg lettuce and choose winter pumpkin between winter pumpkin and zucchini.
Eat all kinds of fruits and vegetables every day and every week. Eating only one or two kinds of fruits and vegetables can't get comprehensive nutrition.
3. Replace flour and rice with whole grains. When eating bread, rice or pasta, it is best to choose 100% whole grain instead of refined grain. Whole grains still remain intact after less processing procedures (rice bran, endosperm and germ are still there). They contain a lot of fiber, protein and other essential nutrients. Choose to eat brown rice, quinoa, whole grain oats or 100% whole wheat bread.
Flour and rice has gone through more processing procedures, and the nutritional part has fallen off. The content of refined grain fiber, protein and other nutrients is low. White bread, vegetarian noodles or white rice are all flour and rice.
One serving of grain is about 30 grams. This may be 1 slice of bread, about100g of pasta or 90g of rice. Eat 3 to 4 servings of whole grains every day.
4. Eat less over-processed junk food. These foods contain more sugar, fat, sodium salt and calories. In order to develop healthy eating habits and maintain a healthy weight, we must eat less of this kind of food. Eat less candy, cakes, biscuits, cakes, frozen food, processed meat, potato chips or pancakes.
Try to eat natural, healthy and unprocessed foods, such as raw fruits and vegetables, frozen or canned fruits and vegetables without sauces or seasonings, fresh or frozen protein sources without sauces or seasonings, whole grains and low-fat dairy products.
5. Drink plenty of water. Ensuring adequate body water is an important part of a healthy eating plan. Only when the body has enough water can it function normally. So how much water do we need to drink every day to supplement our body? This varies from person to person. The latest guide suggests that you use the following methods to calculate the amount of water you need every day. Multiply your weight (kg) by 30 to 35, which is the water you need every day. For example, if you weigh 68 kilograms, you should drink about 2200 milliliters of water (about 9 cups of water). Make it your initial goal. As you change your diet step by step, you may need to adjust your water intake.
Choose sugar-free and decaffeinated drinks. They have the best hydration effect. Water, flavored water, decaffeinated coffee and tea are all suitable drinks for you.
Reduce or not drink sugary drinks at all. They may lead to weight gain. Don't drink soda, juice, sweet tea and wine.
6. Consider taking supplements. Vitamin and mineral supplements can help you maintain healthy eating habits. These supplements can provide more nutrition. Supplements are especially useful if you are allergic to certain foods and have to limit your diet or be picky about food. Consider taking multivitamins. It contains various vitamins and minerals and is a good general supplement.
Consider iron supplementation. Some people need more iron supplements, especially women who have menstruation.
Vitamin B 12 usually exists in animal foods, so vegetarians or vegans may need to supplement vitamin B 12.
We should not rely too much on it, but use vitamin and mineral supplements instead of real natural healthy food. They can only be used as a supplement to a healthy and balanced diet.
It is best to consult a doctor before taking any vitamin or mineral supplements. Not all supplements are suitable for everyone.
Tips It takes time to lose weight. Strive to maintain a healthy weight and overall health.
A regular exercise plan can help you lose weight faster. The exercise plan must be reasonable, so as to stick to it.
Record the days of success and failure and make a chart, so that you can directly see and record the daily data. You can correct your mistakes, motivate yourself to go further, or praise yourself for "doing well".
Reward yourself occasionally, such as allowing yourself to eat a piece of chocolate, but limit the quantity and frequency.
Try to eat more vegetables and less meat. Fruits and vegetables are more nutritious than other types of food.
It's best to consult a doctor before drastic changes occur in diet or lifestyle.
Record the food you eat and the exercise you do every day. Doing so can strengthen your sense of responsibility and guide you to achieve your daily goals. One small step a day is more acceptable.