How to adjust eating habits for weight loss

1. Eat the vegetables on your plate first

Eat vegetables, protein, and then carbs. When you get to the fatty foods, you won’t be as hungry. You may also feel full by the time you get to the starchy carbs.

2. Write it down food you eat

Studies show that keeping a food diary will help you lose weight. But even if you’re not looking to shed pounds, recording details about what you eat—and the way you eat—can shed light on unhealthy eating habits that might be tripping up your stomach when it comes to workouts. Plus, food journals can help you determine the optimal fuel for your peak performance.

The best food journal is a thorough one that allows you to take a closer, in-depth look at your typical daily intake. To get a realistic picture of what your diet really looks like, try to write down (or track with an app) your intake for a week. Be honest with yourself when keeping a food journal; it is a tool that can help you but only if you record everything!

And don’t just write notes down and forget them. As you record what you are eating, review your journal every now and then so you get a picture of what may be missing in your diet or what you may be eating too much of. A food journal can also help you discover which food groups and nutrients you may be lacking.

3. Remain hydrated

Often, our mind mistakes a thirst signal for a hunger signal. When this happens, we fill up on calories from food when our body was really just asking for more water. Remember to drink enough water and calorie-free beverages throughout the day to meet your body’s needs.

4. Make an appointment with yourself

Most of us find it easier to stick with an exercise program that is scheduled, regimented, and set aside for us. Plan out your day in advance and pencil in at least 30 minutes for physical activity time.

Don’t have a 30-minute time block? Try slipping in 10 minutes of exercise at a time, three times a day. If you don’t have the time to exercise, consider reprioritizing and delegating some of your other duties if at all possible. After all, your family and coworkers will likely agree that better health and fitness is an investment worth working toward.

5.Measure out your meals and snacks

To lose weight, it can be helpful to measure out your foods. You don’t need to do it all year long. But until you get a good idea of what the foods look like on your plate, in your bowls, and in your cup, tally your portions. You’ll need some gear to get started. Here are the tools I use every few weeks when I need to do a gut check, literally and figuratively:

Scale. There are all types of scales on the market at all different price points. You can find one that even tells you the nutrients in your food or you could download an app. I use the OXO Healthy Portions Analog Scale because it’s inexpensive, easy to use, and is portable.

Measuring cups. Another favorite is the OXO Adjustable Measuring Cup because it measures both dry and liquid ingredients. That means I can portion out my cereal, raisins, and milk using one device. Efficient! You could also use it to measure out fruits and veggies, but I’ve never met anyone who couldn’t lose weight because their intake of romaine was excessive!

When watching portions, here’s a list of common recommended serving sizes (or check the food label for the serving size). Another tip to help with maintaining smaller portions—and a smaller waistline—is to use smaller plates when eating.

1 serving of whole grains = 1 slice of whole wheat bread, 1 whole wheat tortilla, 1 small whole wheat bagel, ½ cup whole grain cereal, ½ cup whole grain rice
1 serving of meat = 2–3 oz of meat (about the size of a deck of cards; or 2–3 medium slices of deli lunchmeat), or 1 Tbsp of peanut butter
1 serving of fruit or vegetables = ½ cup canned (in its own juice or packed in water) or 1 small piece of whole fruit (whole apple, whole banana)
1 serving of dairy = 1 cup of milk, 6 oz of lowfat yogurt, 1 oz of cheese

6. Go grocery shopping on Friday afternoons

While it may seem like the last thing you want to do after a long week of work, getting your groceries on Friday afternoons is great because it makes you less likely to eat out during the weekend (saving you from spending money and potentially eating late-night pizza) and it allows you to cook healthy meals throughout the week. Plus, you can avoid the crowds of people you normally run into on Sundays.

7. Try to make your plate one-quarter complex carbs, one-quarter protein, and one-half veggies, if you can.

You should eat at least three meals every day and each should be balanced with enough complex carbs (quinoa, brown rice, or whole wheat pasta), protein, and veggies,” Omar says. “Veggies and complex carbs are great because they include a lot of fiber, which slows the release of sugar into our bloodstream. Controlling your blood sugar levels helps you decrease your cravings.

8. Avoid getting distracted while you’re eating

One study found that people tend to eat more when they are multitasking during meal times,” Jones says. “Put down your iPhone or laptop and make sure to be present.”

She also suggests practicing mindful eating – being fully aware of the colors, flavors, smells, and textures of your food and getting rid of all other distractions (laptops, TV, cell phones.

9. Eat breakfasts high in protein, fat, and veggies, and low in carbs

While it may be tempting to eat sugary foods for breakfast, chocolate croissants, cereals, and doughnuts can cause your blood sugar levels to rise significantly, resulting later in a crash that will only make you crave sugar more.

Instead, try to eat breakfasts high in protein and vegetables – not only are they nutritionally better for you, but they’ll also keep you full longer.

10. When you have a choice, choose whole foods over processed every time

Try to stick with eating whole foods (grains, beans, fruits) or foods you’ve made yourself. Though sometimes they may have more calories, you will definitely be getting more nutritional value than what you’d be getting from processed alternatives, such as loads of extra salt and preservatives.

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