As we jump into a new year, it’s a great opportunity to reflect on the past year to see what changes we can make to better ourselves. Resolutions regarding personal health and fitness are among the top of the list for a majority of people. It’s a great idea to look at what habits you can add to your life, but sometimes knowing which habits to drop can make a greater change! Here are a few habits we recommend you drop when looking to shed some pounds!
1. Skipping Meals
Contrary to what you may believe, skipping meals does not typically equal consuming less calories. In fact, studies have actually shown that people who skip meals will often eat more throughout the day. This is because when we skip meals, we eventually become overly hungry and start to reach for any food in sight. Snacks can turn into enough calories to constitute a meal and we then often fill up on unhealthy food choices.
If you are guilty of skipping meals, we encourage you to get into the habit of a regular meal schedule. Add a few healthy snacks between meals to help hold you over.
2. Eating Oversized Portions
Nowadays, especially at restaurants, we are constantly presented with larger-than-life food portions. It’s not only about what’s on your plate, but how much you eat that also plays a major role in your fitness success.
Next time you go to a restaurant, ask the server to put half of your meal in a to-go box. You will likely find that half of the entree is more than enough to fill you up and keep you satisfied. Plus, you will have another delicious meal when you get hungry!
When cooking at home, pay close attention to portion sizes and try not to over-serve. If you end up making extras, store them in containers before you start eating. If they are already put away, you will be less likely to reach for seconds.
3. Drinking Your Calories
Beverages have a sneaky way of adding calories into our diet. The average American drinks about 400 calories per day! We’re not saying that all calories are bad, however often times calories found in beverages are empty calories, meaning they carry little to no positive nutritional value. In addition, many beverages are loaded with sugar and chemicals.
Be conscious of your beverage choices. We recommend limiting your sugary juice, soda, and alcohol intake. Limiting, or cutting these all together can lead to a significant reduction in calories and help shed those unwanted pounds! Reach for water or naturally-flavored carbonated water when you are feeling thirsty!
4. Eating When You’re Not Hungry
Emotional eating is a term used for eating when bored, sad, upset, or even excited. Often times, we reach for food out of instinct to satisfy feelings, as many of us have been taught since birth. The extra calories can really add up over the week, month, and year!
Before reaching for snacks, simply ask yourself if you are hungry. Sometimes by waiting a few minutes and sipping on some water you’ll come to find that you’re actually not hungry. Try to limit extra snacking at social gatherings and parties by having a healthy snack before you go.It’s not just about what you can add, but sometimes what you can subtract from your daily habits to create a healthier lifestyle. Pay attention to your habits to see if these are tips that you can adapt into your daily life. Something we do recommend adding is a natural supplement like 7-Keto®! 7-Keto has been studied in randomized, double-blind, placebo-controlled research to support loss of body weight 2.9x better than placebo after eight weeks!