1) Prepare 4-6 small meals each day.
Prepare meals that can fit on a standard salad plate or in a small bowl; versus 2-3 large meals each day on a large dinner size plate.
2) Do not eat on the go!
Place food on a plate, sit down, breath, and chew slowly enough to actually enjoy the food you are eating. Do not watch TV, read, or do any other distracting activity while you are eating. It will distract you from noticing when you are full. It takes about 20 minutes for your brain to register when your stomach is full.* To decrease the likelihood of overeating, try to remind yourself to stop eating when you feel like you are about 80% full. Eating slowly not only helps prevent overeating, it allows your body to properly breakdown foods, supporting the absorption of nutrients. Digestion actually begins in the mouth where digestive enzymes are secreted in the saliva. Eating too quickly stresses the digestive system and does not allow for the proper breakdown of food.
3) Do not make a drastic transition in eating patterns!
A common reason why people struggle with diet changes is that they try to make a drastic change, and then cannot follow through when they crave the foods they typically eat. For some people, a drastic change can help, such as cutting out all sweets for two weeks to help reduce cravings, but for many people a gradual transition to healthy eating is more realistic. Do what works for you to get to where you want to be. For most people, it is helpful to follow a structured eating program with one privilege food a day. For some people a privilege food may be something fattening and for others they may crave something sweet. As you develop healthier eating patterns you will learn to crave more healthy versions of these types of foods, such as fruit for sweets and deliciously seasoned meals versus high fat meals.
4) Never skip meals.
When working towards a weight loss goal people sometimes feel guilty when they eat frequently throughout the day. They get the idea that if they skip a meal they are helping to reduce the amount of calories they are taking in. What they don’t realize is skipping meals disrupts metabolism and makes you much more likely to binge eat in the evening. You are much better off allowing yourself plenty of eating opportunities throughout the day and limiting your food intake in the evenings, than trying to cut calories and skipping meals during the day and then finding yourself binging at night. Never let stress cause you to skip a meal. If you are skipping meals because of stress, it will only put more stress on your system. Consider buying a high-quality meal replacement to have handy for busy days where you don’t have time to eat small meals.
5) Supplement your diet with a high-quality greens mix powder
For those who typically consume higher-fat, non-nutritious foods, it can be difficult to transition towards lower-fat, nutrient dense food choices such as fruits and vegetables. There are many high-quality greens mix powders that support total body health by providing a variety of vitamins, minerals, phytonutrients, amino acids, fatty acids, and phospholipids. In addition, many greens mix powders contain the anti-oxidant power of approximately 12 to 24 servings of fruits and vegetables, making it a must for any healthy eating program.
6) Do not get discouraged when you do not see immediateresults.
You need protein, carbohydrates, and healthy fats. Determine how much protein you need each day and make the majority of your protein intake from foods such as very lean white chicken breast, egg whites, and fish.
7) Clean out your pantry.
Do not have foods in the house that are going to tempt and torment you. If you have a bag of cookies sitting in your pantry it will make your healthy eating goal much harder to stick to. Keep your kitchen and pantry stocked with healthier options so you are not tempted to snack on less nutritious foods.
8 ) Eat a full meal before you go grocery shopping.
Never go to the grocery store when you are hungry, or have a craving. If you go with a full stomach it will be easier for you to resist buying less nutritious foods.
9) Make sure you are getting plenty of fiber in your diet.
Fiber plays a major role in digestive health and cardiovascular health. It is recommended that men ages 19 to 50 years should have about 38 grams of fiber each day, while women ages 19 to 50 years should have about 25 grams of fiber each day. Men over the age of 50 should get about 31 grams of fiber each day and women over the age of 50 should get about 21 grams of fiber each day.* To add more fiber to your diet, try eating more fruits, vegetables, and whole grain foods.
10) Get calories from foods, not beverages.
You would be shocked if you added up the amount of non-nutritious (empty) calories many people consume each day. Think about how often you drink a soda or a sugary coffee-drink. These drinks not only have high numbers of calories, they have high amounts of sugar. For people who generally consume 1-3 sodas a day; just cutting out this habit will make a noticeable difference in long-term weight loss and maintenance. If you are a person who must have something other than pure water with meals, try substituting one, 8 oz glass of 100% fruit juice, no sugars added, a low-sodium vegetable juice, or add a slice of fresh fruit to your water to add flavor. A slice of orange or lemon is a nice addition to a glass of cold water. Try to consume at least eight, 8 oz glasses of pure water each day
I know you want to manage your weight and most likely lose some, but here is a compiled list from published scientific research studies for you to identify personal behaviors that cause weight gain - some you may not be aware of. 