If you want to improve your health but are struggling to lose weight, lower blood sugar/pressure/cholesterol, try these 10 things.
- Decrease portion size of meals and snacks while making sure you eat an adequate amount of calories from calorie groups. When in doubt, talk to a dietitian. I am not a dietitian. Often, health insurance companies cover part of the cost to see a dietitian.
- Add one serving of fiber powder such as psyllium (Metamucil(R)) to a glass of water and drink it promptly before meal
- Make sure half of your plate consists of non-starchy vegetables or fruits that are lower in sugar. Fill quarter of your plate with whole grain and finally last quarter of your plate with lean source of protein
- Snack in between meals using wholesome food such as fruit/vegetables and pair it with something with protein such as cheese or nuts
- Do not skip meals and eat before you get hangry
- Try a new vegetable every month and incorporate in your diet in different ways – bake, broil, boil, add to another dish like rice or omelette
- Now try a new fruit and add it to a different dessert – fruit salad anyone?
- Feeling hungry despite having a meal? Drink water
- Substitute water for sugary drinks including juice. If this is hard to do, start by substituting one of your sugary drinks with water and every 3 days substitute another drink with water and before you know it you will be reaching for water.
Ready for the most important one?
Get a good night sleep – preferably uninterrupted quality sleep
If you do not do any of these, start with one change that is easiest for you to follow. Once that becomes a habit, add on the next one that appeals the most to you. Now if you follow all these 10 already, you are ahead of the curve. Good job! I am very proud of the way you take care of yourself. Your body thanks you! Do not be discouraged, keep going. The future you will thank you.
