In the past century, the American diet has changed both in terms of quantity and quality, and the daily calorie intake has skyrocketed from 2,160 calories per day to 2,673! As you may also know, over the years both plate and portion sizes have expanded. The production of processed, shelf-ready, easy to grab, cheaper and easier food has not made it easy for anyone to diet especially with a busy schedule and the fast-pace lifestyle in today’s world. Each body is very unique and different, but most of us struggle with Weight Loss San Diego. While some manage to control their habits by cutting back on processed foods and adding a gym routine to help. Others however, the struggle of runs deeper than getting rid of bad habits alone.
The deeper battle with weight loss is portion control. Most individuals have a tendency to not read the labels and see how many calories, fat, carbohydrates, protein, sugar, fiber, etc. something they’re consuming might have. All of that information that is available on the package is very important to know in regards to knowing what is being used as energy by the body. To Lose Weight San Diego, you must move and burn more than what is being consumed. In other words, for eating 1500 calories a day, you must burn 1600 or more of energy to see weight loss. Weight gain starts when consuming more calories than you are using in a day, exp. Eating 1800 calories a day but only burning 1300 calories.
Here are 5 small changes to help aid in the weight loss journey:
Read the labels and pay attention to portion control! No time to read the label? Shop in the outer aisles of the market. The outer aisles usually have the fresh fruit and vegetables, dairy, and high protein meats. The middle aisles tend to carry processed, frozen, and fatty foods.
Watch the carbohydrate intake. Carbohydrates are great for energy, but it’s very easy to eat too much if you’re not paying attention. The recommended serving size is typically the size of a golf ball or mouse, but most restaurants over service and give the equivalent to six servings per plate! If you have a busy work schedule, prepping lunch the night before is a great way to cut down on the unhealthy calories from fast-food restaurants.
Dining out? Chew slowly. Chewing slowly helps the body digest the food faster when its making the way down to the stomach. Try to count to 10 between each bit, or drink at least 2 cups of water with each meal, that way you get fuller faster. As for a to-go box, and leave some food to enjoy for later.
If you’re dining at home, or making a snack, use a smaller plate. Trick your brain into thinking it’s getting more. Using a big white plate with a normal serving size tells the brain it’s not getting enough, now using a smaller white plate with the same normal portion size convinces the brain you’re receiving the right amount of food.
The most important of all is water! Water is the key to keeping hydrated. When you’re dehydrated and not getting enough water, the body’s sugar levels start to decline and that’s when cravings occur. Also, water keeps the stomach full for a longer period of time, and the kidneys happy for flushing out toxins.