Sometimes need a change, sometimes have to change and a first question how? = this is doesn’t help if you don’t know what are you doing, because most the time we are doing on autopilot. If you really want to change, you have to know answering for that’s question: why? when? what? I help you with that example, if you want change your lifestyle, weight, health need working on it your “food diary” and start use portion control. We are in England find on the package how much one portion ?g and what is it in: calories, sugar, fat, satures, salt – this is very helpful if you want change for health matters. If you like chips (I like it) and measure it the results very disappointing for me, because much less than I like my portion chips. 1 portion fruit or vegetables 80g and that sometimes more than I want eat.
What are you eating-drinking? / how big your portion? – after you’re full up? Do you like soft / fizzy drink, alcoholic drink, fruit juice? When are you eating-drinking? / when? what’s time? – are you skipping meal? – night snack nearly midnight or after midnight? Why are you eating-drinking? / what is it your reason? – are you hungry or…? are you drinking enough water? If you like coffee, please don’t forget need drink more water a day. Which emotion is attach for the food/drink and how are you feel before/after?
Please don’t punish yourself, finding out what are you doing couldn’t be easy, lots of effort and the change not happening overnight. After you stared your food diary 2-3 week and you are counting everything and anything, you can know lots of thing about your habit and can help change easier for the right direction. Feel the Difference 🙂
Eat breakfast – a healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.
Move more – physical activity can help you to maintain weight loss or be a healthy weight. If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling.
Stay hydrated – drink 6-8 glasses of water each day to keep your body hydrated.
Have a fruit or vegetable at everyday – 6-8 servings of fresh vegetables and fruits each day.
Eat 4-5 small portions including shakes and snacks throughout the day.
Get enough sleep – optimal levels of sleep about eight hours a night
Practice appreciation of giving thanks for anything what you already have in your life and everything around you
Watch the liquid calories – don’t forget that alcohol is also high in calories, so cutting down can help you to control your weight.
is the macronutrient that we need in the largest amount and provides the body’s main source of energy. Carbohydrates are the major source of fuel for the body – the body can use fat or protein for fuel, but these nutrients are put to better use for building cells and tissues. In foods, carbohydrates provide flavor (such as sweetness) and structure (such as fiber in a carrot or a stalk of celery). Fiber provides bulk to the diet and assists with regularity. If we didn’t consume enough carbohydrate in the diet, it would be difficult to get through daily activities or to exercise adequately. Fiber is important in the diet to help keep the digestive tract running smoothly. And, having enough carbohydrate in the diet means that we don’t have to use dietary protein for fuel – that way, protein can be spent to build and repair tissue. Starchy foods such as potatoes, peas, corn and grain products (rice, cereal, bread, pasta, crackers, etc.) are ‘carbs’, but fruits and vegetables are also excellent sources of carbohydrate. Sugars – like table sugar, brown sugar, honey, maple syrup – are also sources of ‘simple’ carbohydrates. The healthiest carbohydrate sources are whole fruits, vegetables and whole grains like whole wheat, barley or oats, because these foods provide not only carbohydrate, but also fiber and phytonutrients for good health.
There are two types:
The most simple carbohydrates are sugars such as glucose, table sugar and lactose / milk sugar. Foods high in simple sugars tend to be refined and to generally contain fewer essential vitamins and minerals. They are digested and absorbed quickly by the body and so provide a fast acting source of energy. Simple carbohydrates food sources are fruit juice, yoghurt, honey, muffins and cakes.
Complex carbohydrates are digested more slowly than simple sugars. They are broken down during the digestion process to simple sugars. The time taken to break them down means they are digested and absorbed into the body more slowly. So carbohydrates are converted into glucose which provides you with energy! Surplus glucose can be stored in the muscles and live for supply of direct fuel – any further surplus is converted into fat. Complex carbohydrates food sources fruits, vegetables, wholegrain breads, cereals and pasta.
How are you viewing your food as the enemy, friends or … because we are often receive message – our body, our looking from someone else and most the time that person had a same problem or biggest and gave to you own frustration.
Food is food, should not come with regrets – Food is any substance consumed to provide nutritional support for the body. It is usually of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals. The substance is ingested by an organism and assimilated by the organism’s cells in an effort to produce energy, maintain life, or stimulate growth. Wikipedia Try to be realistic about your body, find your way for healthy living. Healthy eating has long been an important concern to individuals and cultures. Eating when your feel hungry, realized your emotional which and why control you eating habits.
… a critical part of successful weight loss and weight management, best ways to start being – and stay – in control.
Portion control is important for manage your weight. Healthy eating is middle between over-eating and not eating enough. Portion control is Portion control is eating a healthy balance of amount and types, of varied foods. Food guide pyramids are used as a visual aid to help people eat a varied diet and control portions. Emotional factors, depressed mood or boredom sometimes doesn’t help for your portion control. Try avoid overeating by emotions, planning your meals ahead and use smaller dishes. Lots of people eat until their plates are clean, bigger plate with bigger portion, smaller plate with smaller portion. Try listen to your body and know when you’ve had enough. A large nutritious, balanced meal will do you more good than a small portion of unhealthy food. By having lots or fruit, veg and whole-grains you can also increase the amount of food without increasing the Calories and important what you eat over a whole day, not just one meal and how much you move.
What is it your language?
How do you speak of yourself? Your language supportive or something difference? Self-talking is OK and can be helpful. Which way speak about your body, how labels different parts of your body? If you hate the body you have, the less likely you are to be able to change it.
Just respect and be kind your body, example: maybe I’m not love my body right now, maybe I don’t like it particularly, but I’m willing to look after it properly, treat it with comparison and live in it.
Diet isn’t working? You can change your lifestyle, yes, I know, it’s complicated and often leave out about us, sometimes our time run out. Lots of goals isn’t realistic and someone else is goals.
Diet working if you find your “perfect” diet, and you working on it, find your ideal weight with healthy shape. Your personal attitudes can be help on this journey. Treat yourself with kindness, focus on what you have done. Maybe help: food dairy, portion control, drink more water, eat more fruits and vegetables.
Snack is a portion of food often smaller than a regular meal, generally eaten between meals. Snacks come in a variety of forms including packaged and processed foods and items made from fresh ingredients at home.
Traditionally, snacks were prepared from ingredients commonly available in the home. Often leftovers, cold cuts sandwiches, nuts, fruit, and the like were used as snacks. Beverages, such as coffee, are not generally considered snacks though they may be consumed along with snack foods. A beverage may be considered a snack if it possesses a substantive food item (e.g., strawberries, bananas, kiwis) that has been blended to create a smoothie.
Plain snacks like plain cereals, pasta and vegetables are also mildly popular, and the word snack has often been used to refer to a larger meal involving cooked or leftover items. Six-meal eating is a form of eating that interjects healthy snacks in between small meals, to stave off hunger and promote weight loss.
With the spread of convenience stores, packaged snack foods are now a significant business. Snack foods are typically designed to be portable, quick and satisfying. Processed snack foods are designed to be less perishable, more durable, and more portable than prepared foods. They often contain substantial amounts of sweeteners, preservatives, and appealing ingredients such as chocolate, peanuts, and specially-designed flavours. A snack eaten shortly before going to bed or during the night may be called a midnight snack.