Weight loss tips and eating habits go hand in hand. A few basic eating habits can shape the effectiveness of weight loss. Eating right is actually more important for
One basic foundation to losing weight is to remember and practice the idea of calories in vs. calories out. For weight loss, you must take in fewer calories than what you're burning. This means fewer calories need to be consumed and more activity in the form of exercise should increase for weight loss. Cutting back 500 calories per day can promote a weight loss of 1 pound per week, according to RD411.com. Calories can be cut by reading labels and choosing low-fat and low calorie options, making sure to eat calories rather than drink them, and eating more slowly. Taking your time to eat allows the body to listen to feelings of fullness and hunger. It takes approximately 20 minutes for the feelings of fullness to be communicated to the brain.
One way to get started on the weight loss journey is to trim usual portion sizes by a third. Slowly eat one third of your normal portion size, and then if still hungry, have the remaining portion. What counts as a portion size for eating is important to get used to since most portions are supposed to be a lot less than what is frequently eaten, especially when eating out. Make half of the plate vegetables, and protein and carbohydrates the remaining half of the plate. Getting used to what counts as a serving size will help you to eat less. MealsMatter.org describes actual objects to visualize to get used to various portions. Some examples include a woman's fist or baseball is equal to one serving vegetables, a deck of cards represents one serving of meat, a tennis ball is a 1/2 c, of ice cream and 6 dice represent a serving of cheese.
A 2004 study in the "International Journal of Obesity and Related Metabolic Disorders" led by researcher A. Gorin found that less weight gain was reported by people who consumed the most consistent diets. This means people who have similar eating habits on the weekends and during the week are more successful at weight loss than those who are not consistent from weekday to weekend. Consistency not only matters from weekend to weekdays, but also for each day individually. Eating at consistent times every day is important for keeping your metabolism going rather than skipping meals. Waiting for long periods of time between meals slows down the metabolism, which is less than ideal for weight loss.