Whether you made a resolution for the new year or not, you’ve probably considered making changes to your lifestyle for 2023, including starting a diet plan.
A diet may be the answer if you are seeking a temporary program to reduce weight. However, many experts recommend adopting a new approach to eating, as this can result in a longer and healthier life.
Fasting is a popular diet that typically includes eating only for 6 to 8 hours each day. In contrast, six-year research published in the Journal of the American Heart Association revealed no correlation between meal timing and weight loss.
However, consuming fewer and smaller meals was linked to weight decrease.
Additionally, skipping meals may result in increased hunger and cravings later on, leading to overeating and making it more difficult to make healthy food choices, Paddock said. In general, restricting dietary practices might result in comparable bad outcomes.
Basic Changes To Start From
Start with tiny adjustments. Secor recommends drinking eight 8-ounce glasses of water every day and using an app like MyFitnessPal to track your food intake.
Or, you may go to bed 15 minutes earlier or begin walking around the block daily. Do not attempt to alter everything at once. You will only become overwhelmed and are likely to give up till next year.
Choose one or two specific adjustments to concentrate on and proceed from there, advised Paddock. Some suggestions:
- Substitute whole wheat bread or brown rice for white bread or white rice (these have more nutrients).
- Instead of potato chips, choose light popcorn.
- For portion control, purchase individual quantities of nuts or snacks instead of large containers or fill little snack packs.
- Instead of continually settling for sugary or salty snacks, keep fruit available.
- Utilize smaller dishes and bowls to reduce portion sizes.
- Have leaner sources of protein, such as chicken, fish, or beans, when you would normally consume red meat.
- Consider the kitchen closed until the morning after dinner.
With healthier substitutions, you may take a small-steps approach and build on each success, which not only leads to positive changes but is also inspiring.