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Losing weight might be a result, but it shouldn't be the goal.
Your goals should small, sustainable things over which you have full control.
Did you eat five servings of fruits and veggies today? There's one goal met. What about eight hours of sleep? If so, you can check another goal off of your list.
Identify the thoughts that get you into trouble and work to stop and change them. Maybe it's your internal dialogue when you look into the mirror. Or cravings when you get stressed.
Consciously make them stop by saying 'stop' out loud. It might sound silly, but that simple action will break your chain of thought and allow yourself the opportunity to introduce a new, healthier one.
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Energy balance is the first key to achieving one's ideal body. It's a way of saying calories in versus calories out. Your body needs a certain amount of calories to maintain its c...
Don't eat out of food containers, boxes, and bags that aren't clear.
Our brains are highly visual. We take visual cues as to how much food we’ve eaten to help us know when we should stop. When you can't see how much food you’ve had, you never get that visual feedback and you end up eating way too much.
Dieting limits one's mind-set.
Once you're off your diet and have lost weight, you might revert back to eating poorly, not exercising and ultimately regain pounds. Instead, focus on your long-term eating habits.
We're all different. If we are all on the same weight-loss diet, there will be various outcomes. Some people will lose a lot, some will lose a little, and a few will even gain weight.
Scientists are continually finding links between genetics and nutrition. Many of us have a gene called FTO that makes us more likely to be overweight. You can get a genetic test to tell which variant of the FTO gene you happen to have.
However, scientists who study the genetics of nutrition think it’s premature to base nutritional advice on your DNA. That FTO gene, for example, has only been shown to make a few pounds’ difference in body weight.
The coded messages of your DNA are billions of letters (nucleotides) long. Personalized nutrition companies only care about a few of your DNA letters and can tell you which "variant" you have at each of those locations (known as SNPs) along your DNA strands.
Genetic testing companies can learn what SNP variants you have by supplying them with a vial of spit.
During the lockdown, many people have to cook more at home. It makes this a great opportunity to start tracking what you eat.
Small steps toward understanding your eating habits can mak...
Measuring your food can give you an idea of what a serving looks like. Measuring cups are handy, but they're even better when used with the scale. Weighing gives you a better understanding of a serving.
If you don't have a scale or cups, there are some very rough ways to estimate serving size metrics. For instance, your fist is about the same amount of volume as one cup, and the palm of your hand as four ounces of meat.
An app or a pen and paper can be used to track what you're eating
Ultimately, choosing the right app is a matter of preference.