We could all be a little healthier and more fit if we tried harder. In fact, according to a survey from yougov, 46% of Americans who made New Year's resolutions in 2020 wanted to lose weight in the new year.
To some, losing weight can be a daunting task, but if we peel back some of the layers, you'll see it doesn't have to be daunting at all. Weight loss is basically a deficit in caloric intake along with just 30 minutes of moderate physical activity per day.
With that said, there are definitely some easy ways that you can add small, healthy changes to your lifestyle that you probably won’t even notice, but will bring big results to your life. Here are a few small tweaks that you can make to your diet that will help you to lose weight and feel energized.
Small Tweaks That Could Work Wonders For Your Diet
1. Speak To A Nutritionist
You might want to consider speaking with a nutritionist before you decide to start a diet plan and / or make drastic changes to your diet. A nutritionist can help you assess your needs and see which kind of changes can be the most beneficial for you. You can also discuss any special dietary requirements they might need to take into account, such as a gluten intolerance or veganism. Meeting with a nutritionist may be covered by your health insurance plan, so reach out to them for coverage options and a referral.
2. Drink More Water
One of the most simplest changes we could all make is to start drinking more water. Even if you are drinking plenty of hot beverages throughout the day (like coffee or tea), it’s best to start swapping out, or adding in, some pure H20.
3. Eat Less Red Meat
Do you eat red meat every day? If so, you might want to consider swapping out some of the red meat in your diet (think: beef, pork, lamb, hamburger) for lean white meat (skinless chicken, turkey and cornish hen) and meaty fish (such as swordfish and tuna steak). Eating excessive amounts of red meat can cause many health issues, including coronary heart disease, stroke and certain cancers, especially colorectal cancer. How much is too much? The World Cancer Research Fund and The American Institute for Cancer Research recommend eating no more than three portions of red meat per week, or 12–18 ounces in total.
4. Say No To Processed Foods
While you're at it, it's also wise to limit your intake of processed foods. Processed foods are stripped of basic nutrients, which is why you'll often see products (like cereal, for example) boast "fortified with vitamins and minerals" on its labels. Processed foods contain a lot of hidden sugar, sodium and fat, all of which can contribute to weight gain, high blood pressure and diabetes. Be sure to read labels carefully--the longer the list of ingredients, the more processed it is. If you can, try and swap out heavily processed foods for their healthier counterparts.
5. Be Mindful Of Your Routine
One of the simplest tweaks you can make to your diet is routine. It's best to eat at the dining table where you can focus on your meal, rather than on the sofa or at your desk, where you'll be distracted. Also, try eating your meals at the same time each day as well. Consistency is key, and having a routine when it comes to mealtimes will help improve your portion control and positive associations with healthy food. Eating together as a family has its own benefits, too.
With these small diet tweaks, you're bound to improve your diet and lose weight and inches (and gain a healthier lifestyle) in no time.