Lose Weight and Reboot Your Eating Habits with These 9 Small Changes

If you want to lose weight or just reboot your eating habits, you don’t have to starve yourself or go to the extreme.  As you know, I don’t tell you what diet plans to use.  However, I do give realistic strategies to help you start your weight loss journey or get back on track. 

And, I believe that if you practice these 9 small changes consistently, you will look and feel better after a few weeks.   The changes are not revolutionary.  However, maybe you’re ready for a change and a shift in your eating.

Know Serving Sizes and Watch Portions

A key strategy for rebooting your eating plan and losing weight is to know serving sizes and watch portions.  Why is this important?  Well, it’s important because you may be eating more than you think.

So, what’s the difference between a “serving” and a “portion?” A “portion” is the amount that you choose to eat at any one time, which may be more or less than a recommended serving. 

• Had 3 slices of deep-dish pizza for dinner? That’s a portion. 
• Ate a pint of ice cream while you watched TV? That’s a portion.
• Ordered a double cheeseburger with large fries and an apple pie? That’s a portion.
• You get the idea . . .

On the other hand, a serving size for a particular food is listed on the nutrition facts panel of the food label.  When reading food labels, always start with looking at the serving size.  For example, if the serving size of ice cream is a half-cup of ice cream, but you normally eat the whole pint, then you’ve actually eaten four servings.  And, that is also 4 times the servings of calories, fat, and cholesterol last night.  Long sigh.

Plan Before You Go Out to Eat

Eating out is a part of life, but it can be a major problem if you’re trying to lose weight and stick to your eating plan.  However, if you plan before eating out, you do not have to undo all of the hard work and sacrifices you’ve made so far.  Here are some tips from a blog post that focused on sticking to your diet while eating out at restaurants: 

• Avoid all-you-can-eat buffets
• Review the menu online and know your choices before you go
• Look for calorie information next to meals on the menu  
• Skip the bread
• Drink water before and during the meal
• Start the meal with soup and salad
• Choose an appetizer and a salad rather than a large meal
• Eat half of the meal and take home the other half for lunch the next day
• Skip dessert, or split with a friend
• Watch your alcohol choices

Slow Down Your Eating

Learning to eat slowly is an important strategy to master for losing weight.  And, this is important because eating slowly makes your stomach feels full sooner.   So, practice eating a snack in 10 minutes and a meal in 20.  And, don’t forget to put your utensil (fork, knife, spoon) between bites.

• Take a bite of food
• Put down your utensil
• Chew your food
• Take a few sips of water
• Count to ten
• Take another bite
• Repeat

Manage Stress Eating

Stress eating is a major cause of weight gain.  So, learning to manage stress eating will really help with rebooting your eating habits and managing your weight.  If you are a stress eater, you already know it even if you don’t admit it.  Here are some tips from a previous post on managing stress eating:

• Admit that you stress eat  
• Label your feelings. For example, “I am bored, not hungry”
• Talk to a friend when you’re stressed
• Think of 5 ways to manage your stress instead of eating 
• Say an affirmation, pray, meditate

Increase Fiber Intake  

Eating a high-fiber diet needs to be on your to-do-list if you want to lose weight.  Fiber is found in foods such as fruits, vegetables, beans, and nuts.   And, based on a 2,000-calorie diet, women need about 25 grams of fiber daily, while men need about 30 grams.  Among other things, a diet with adequate amounts of fiber:

• Keeps blood sugar levels in check
• Keeps your stomach full longer
• Prevents constipation and keeps the colon healthy
• Reduces cholesterol level

The best ways to increase fiber intake is to:

• Eat 2-3 servings of fruits and 3-5 servings of vegetables daily
• Choose whole grain bread over white bread
• Replace meat a few days a week with beans, lentils, peas, etc.
• Add chia seeds to yogurts, smoothies, and cereals
• Snack on nuts a few days a week  

Eat Enough Protein

Most Americans eat the recommended amounts of protein to meet their needs.  However, while many dieters watch their carbohydrate intake to lose weight, they often do not get enough protein.  Protein is a key building block for life, and it builds and maintains bones, teeth, ails, and hair.  Additionally, making sure that your meals have adequate amounts of protein keeps you fuller and maintains a healthy metabolism. And ultimately, you will lose weight.

So, check out the amount of protein on the food label.  Based on a 2,000-calorie diet, the Daily Value for protein is 50 grams.  Good sources of protein include:

• Eggs
• Meat, chicken, fish
• Nuts, peanut butter
• Beans, peas, lentils
• Tofu
• Protein shake
• Greek yogurt
• Milk

Limit Sugar Intake

If you want to lose weigh, then you must limit your sugar intake. A diet high in processed sugar increases belly fat, which puts you at risk for insulin resistance, prediabetes, obesity, and heart disease.  Additionally, too much sugar in your diet wreaks havoc with your blood sugar levels and metabolism.  

As I mentioned in a previous post, the sweet tooth thing is real!  I still struggle with eating too much sugar, and I am honest enough to admit it. However, we are in this together.

So, how much sugar should you eat?  Well, not a lot if you want to lose weight and stay healthy.  As I mentioned in the post on reading food labels, the recommendation is that 10% or less of the diet should come from processed sugar.  And, based on a 2,000-calorie diet, that is 200 calories a day.  Maximum!   

So, be sure to read the food labels for the grams of sugar per serving.  Then, multiply the grams of sugar by 4 for the amount of calories coming from sugar.  For example:

• 2 Oreo cookies have 13 grams of sugar or 52 calories from sugar
• 1 Hershey Chocolate bar has 24 grams of sugar or 96 calories from sugar
• 1 Snickers candy bar has 27 grams of sugar or 108 calories from sugar
• 1/2 cup of chocolate ice cream has about 30 grams of sugar, or 120 calories from sugar
• 12-ounce can of regular soda has about 39 grams of sugar, or 156 calories from sugar

And, don’t forget to check the ingredient list for the numerous names for sugar in foods. 

Watch When You Eat

When you eat is just as important as what you eat when you want to lose weight.  The concept of intermittent fasting is quickly catching on.  With intermittent fasting, you eat all of your meals and snacks between a specific time during the day. 

For example, a 12/12 time frame means that all food is eaten within 12 hours.  And, that might mean that you only eat between 8 am and 8 pm.  Personally, I prefer a 16/8 time frame where I eat all of my meals within 8 hours and have nothing but water or hot tea during the other 16 hours.  For, example, I try to eat all of my meals between 10 am and 6 pm.  However, it is up to you to determine your time frame for eating.

So, what goes on during the time you’re not eating?  Well, during that time, the body switches from using glucose to ketones for energy.  And, as a result, your body depletes its glycogen storage and uses fat for energy instead.  Oh, and remember that you’re not really starving because you’re also sleeping for a large part of that time.  So, give your metabolism time to rest and reboot.

As a general rule, if you want to lose weight, I do not recommend eating after 7 pm.  And, if I have an evening event where I have to eat out at a function, then I make sure to eat later in the morning the next day.

Practice Journal Writing

As discussed in a previous post, there are several great reasons to practice journal writing.  And, I believe that keeping a journal is very important on a weight loss journey.  Some of the benefits include:

• Helps to chart goals and progress.  For example, you can write your SMART weight management goals in your journal and check your progress.
• Allows you to process your feelings and emotions.  For example, “Why are you eating late at night even when you’re not hungry?” 

Now, It’s Your Turn

Well, I hope you feel more confident about rebooting your eating plan for overall health and weight loss.  Oh, and don’t forget to drink lots of water to keep you full and satisfied.  I think you will really enjoy reading how to set SMART weight management goals and how to plan for weight loss success.

1. Identify at least 5 of the strategies that you will use consistently over the next 3 months. 
2. Which of the strategies will be the hardest to do?  Why? 

Well, we look forward to hearing about your experience in the comment section of this blog.  And, you can join the conversation on the Keep It Tight Sisters Facebook Page.

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