It takes time for the body to adjust to the food eaten and to send a satiety signal to the brain. Eating slowly helps prevent overeating by allowing time for this signal to take effect.
7. Calories from all the food and drink you swallow adds up.
Some foods provide more calories than others. Foods that are high in fat, generally are higher in calories. Choosing low-fat foods can aid in weight loss by reducing total calorie intake. Loading up on foods naturally high in fiber, such as fruits, vegetables, legumes, and whole grains, and limiting high fat items like cheese, butter, oil, whole milk, red meat, and sweets will aid in these recommendations (see tips on low-fat eating and low-fat food items).
8. Don’t cut out all fat items.
Many athletes feel that fat intake is the culprit to unwanted weight gain. Although excess fat intake leads to weight gain, a certain amount of fat is necessary to maintain good health and performance.
9. Eat bigger meals earlier in the day, when activity is greatest, and smaller meals in the evening.
Eat meals and snacks throughout the day to maintain blood glucose and energy levels. During the evening, activity is usually minimal. As a result, a large meal will more likely be stored as fat. A moderate-size evening meal will help replace glycogen stores.
10. Eat your favorite foods regularly.
If you deny yourself your favorite high-fat foods, you are more likely to crave them and finally binge. Occasionally eating these foods can reduce cravings and binges. Remember, no food is taboo. Every food is okay in moderation.
Provided by National Institute of Diabetes and Digestive and Kidney Diseases
Weight Loss Tips was originally published on blackdoctor.org
