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If you want to be healthier then you don’t need to schedule hours at the gym and you also don’t need to worry about analysing your whole diet either. Sometimes, a small change can make a huge difference and when you put the work in, you will soon find that you can completely change your life with relatively little effort.
Fill Half of your Plate
Vegetables can be classified as being both starchy and non-starchy vegetables. It’s important to know that starchy vegetables have way more carbohydrates and calories when compared to their non-starchy counterparts. A few examples of starchy vegetables include potatoes, navy beans and even corn. Non-starchy vegetables include dark green leafy vegetables, , broccoli, carrots and even cauliflower. If you want to make a healthy change then the next time you make a meal, fill your plate up with non-starchy vegetables. This is a fantastic way for you to make your diet healthier and it also means that you are having way less calories per meal. This simple strategy eliminates the worry of calories and even serving sizes as well, not to mention that you are also getting the nutrients you need.
Eat from a Smaller Plate
Believe it or not, the size of your plate can really affect how much you eat. The illusion of having a smaller plate to eat from can help you to feel more satisfied even if you are eating less food. It tricks your brain and it can be great if you are constantly eating portions that are way too big. Of course, you can do this with almost anything, whether it is your dinner, breakfast or even with dessert. It’s a super simple trick but it could have a huge impact on your diet.
Swap Out Refined Carbohydrates
Refined carbohydrates are usually referred to as being simple carbs, or even empty carbs. They are stripped of any nutrients and fibre, not to mention that they add a ton of extra calories to your diet. They offer no nutritional benefit and they are actually bad for you in some ways. If you want some examples of refined carbs, then look out for white bread, white flour and even white rice as well. When you eat a diet that is high in refined carbohydrates, this can also increase your risk of developing a chronic disease. This can include type 2 diabetes, heart disease and more. If you want to get around this then it’s super easy to do. Simply choose whole, unprocessed carbohydrates where possible. This can include whole wheat flour, brown rice and more. You can eat the foods you normally would by doing this, but you don’t have to worry about the negative effects.
Add Fruit!
Fruit is one of the best ways for you to add some colour to your plate. You will also find that it can add a lot of flavour as well. This is especially the case if you eat oats first thing in the morning. Fruit is packed full of vitamins and minerals, and these are all essential for optimal health. They also have plenty of fibre and even water. This can help you to stay fuller for longer. The antioxidants in fruit can help you to fight inflammation and it can also help you to reduce your risk of diabetes, heart disease and ultimately early death. It should be noted that fruit is very high in sugar, so eating too much could give you some negative effects. That being said, if you incorporate it into your breakfast then there is no reason why you shouldn’t be able to benefit.
Eat Fatty Fish
Fatty fish is one of the most nutritious foods on the planet. If you are stuck as to which fish you should incorporate into your diet, salmon is the way to go. It is full of Omega 3 and this is an essential fat that you can only get from certain foods. Research has continually shown that those who eat the most Omega 3 tend to have a much lower risk of experiencing heart disease and even chronic inflammation. Fatty fish is also a great source of Vitamin B and this helps the body to produce energy. It is also great because it supports brain function too, so there really are no short of benefits. If you want to make a change then try and eat two servings of fatty fish every single week. This can include mackerel, herring and more.
Supplements
A lot of people struggle to meet their daily nutritional needs through food alone. That’s why supplements are so very useful. They come in handy because they are able to provide with a great dose of nutrients and they can also provide you with fish oil and soluble fibre. Soluble fibres such as glucomannan can help you to stay way fuller for longer, not to mention that they can also reduce your blood sugar. Fish oil supplements can provide you with Omega 3 if you are struggling to incorporate fatty fish into your diet and it is a great way for you to give your body the fuel it needs. You should note that whole foods are certainly preferred, but if this is not possible then supplements are a fantastic option.
Green Tea
Believe it or not, green tea is easily one of the best beverages you can drink. The best thing about it is that it is low in calories and it is also packed full of antioxidants too. These antioxidants help the body to fight off any free radicals and they can also decrease the speed of aging. Green tea contains epigallocatechin gallate and this helps you to speed up your metabolism. When combined with caffeine, it can really help you to shed fat as well and this can work wonders for you if you are trying to lose weight.
Have Black Coffee
It’s no secret that people love coffee. The problem is that 2 out of 3 people choose to add sugar,
cream, milk or any other additives. This means that coffee could be sneaking a ton of calories into your diet without you even knowing about it. If you switch to black coffee then this could really be taking out calories from your diet and it ultimately means that you still get your caffeine hit. Sure, at first it may be hard for you to do this and it may take some getting used to as well but when you do give it a go, you will soon find that it actually tastes better. For example, you get the flavour of the coffee bean itself and you can also experiment with different strengths.
Avoid Soda
If you want to be healthier and make a change then cutting out sugary drinks is certainly the way to go. They don’t contain any nutrients and they are also loaded with sugar as well. A can of cola contains 10 teaspoons of sugar and if you are not careful then it can easily increase your risk of type 2 diabetes. In addition to this, they can damage your teeth. You may think that by opting for the sugar-free version, you are doing yourself a favour but this is not the case at all. Artificial sweeteners can be just as bad for you and for this reason, you need to avoid these. If you do like sparkling drinks then consider opting for unsweetened sparkling water. You can even add some fresh lemon to make it zesty if you want!
Drink Water with Every Meal
Water is so important for your health. It’s vital that you drink water with every single meal because if you don’t then this can impair your brain function and it can also have an impact on your concentration and your mood as well. In addition to this, water can help you to lose weight by helping you stay fuller for longer, regardless of the calories that you burn. If you want to make the water you have in your home even healthier, why not consider looking into whole house water filters?
Always Keep Healthy Snacks On-Hand
Cravings often affect any attempts of being healthy. 50% of people actually experience food cravings on a day to day basis. For this reason, it is so important that you keep some healthy snacks in your bag so that you can deal with any food cravings as they happen. Some great snacks include nuts, dark chocolate chunks and even fruit as well. This is a great way for you to really stay fuller for longer.
Walk to Work
Another thing that you can do is try and walk to work if possible. When you do this, you can burn
calories without even realising it and you would be surprised at how easy it is for you to really lose weight this way as well. Walking to work doesn’t take much extra time out of your day either, so you won’t have to get up extra early in the morning.
