Standards of beauty may have changed in the past, but the desire to be healthy has remained constant — and staying healthy is often a constant struggle. Sedentary lifestyles and processed foods have made the situation worse, with more people unable to manage their weight. Some blame it on stress, others on genes. Whatever the origin of the problem is, the result is often obesity. In many cases, the problem isn’t even acknowledged until the first signs of illness appear.
The slowly growing waistline isn’t as alarming as the sudden diagnosis of diabetes or heart disease. Instantly, you promise yourself that you’ll lose weight, and you jump onto the bandwagon of fad diets. Some diets ask you to completely cut out carbohydrates, others eliminate fats. While restrictive diets may reduce your weight temporarily, they can also adversely affect your mood, making you feel deprived and depressed.
Your goal should not be just to lower the number on the scale or the size of your pants. The goal is to be healthier, which often makes you happier by default. Instead of rigid, restrictive diets, opt for alternatives that are feasible and more sustainable in the long run. Here are five such techniques to help you feel better, both physically and mentally.
1. Balanced Diets
Just like you need adequate rest to function properly, you also need an adequate amount of all nutrients. Instead of counting calories, look at the big picture and monitor the ratio of protein, carbohydrates, and fats you’re consuming. Tracking your macronutrients encourages you to eat all major food groups, but you eat the right amounts and have flexibility in your meals. Look for the best macro tracking app so you have your own smart nutrition coach guiding you along the way.
Don’t ruin your relationship with food by subjugating yourself to strict diet regimens. Plan out your meals so there are some proteins, carbohydrates and fats with each meal or snack. For instance, add green veggies like kale to every meal. Not only does this make the meal more filling, but it can also improve hydration due to its water content.
2. Plant-based Diets
It’s not just the vegans who enjoy a plant-based diet. Many people choose to eat fruits and veggies primarily because of the health benefits, and it’s easier than you might think. Just plan your meals in a way that fruits and vegetables are the main item, and meats are on the side. The Mediterranean diet is the perfect example where plant proteins are consumed more, and animal proteins are secondary, often mainly fish and seafood. Research shows that such a balanced eating pattern improves cardiovascular health and promotes healthy aging.
There are a variety of plant-based recipes out there, so experiment with them until you find something you like. Start slow but aim to replace your cookies with nuts and your ice-cream with fruit. When you miss your old meals, have whole-wheat bread instead of white bread and grilled chicken instead of fried. It’s fine to have a cheat day occasionally, but try to control those urges as much as possible.
3. Portion Control
Keep in mind, sometimes what we eat doesn’t matter as much as the amount we eat. Sharing some fries with friends won’t hurt but ordering super-sized fries for yourself can be a problem. It’s OK to enjoy your favorite food once in a while, but aim for moderation. It’ll help satisfy your taste buds and manage your calorie intake without feeling deprived.
There are some sneaky tricks that may help you reduce your serving size. Eat in smaller sized plates to trick your mind or buy the smallest size of snack to satisfy your craving. When eating out, have half the meal there and have the remaining packed for later. Keep reminding yourself how much you’ll enjoy the leftovers tomorrow, so you don’t get tempted to wolf it down at once.
4. Mindful Eating
Another trick to eating less is to eat slowly. Turn off the television while you eat so you can focus on your food and enjoy each bite. Savor the peppery aroma and feel the warmth of the soup trickle down your throat. Appreciate its thick and creamy texture and pay attention to the crunch of the breadstick with each bite. Pondering over how far these ingredients traveled to reach your plate can evoke a feeling of awe and gratitude.
Mindful eating is also about understanding your body’s hunger and satiety cues. Make sure you’re not eating just because your friends are or because you’re bored. Only eat when you’re hungry and stop as soon as you’re feeling full. Don’t let the clock tell you it’s lunch time. You’ll be surprised how long you can go without feeling hungry if you only listen to your body.
5. Intermittent Fasting
While you’re focusing on what you eat, also observe when you eat. Intermittent fasting trains your body to stop snacking. The period of fasting is followed by a period of eating allowing you to eat for a few hours. Studies show that this results in faster metabolism and subsequent weight loss, without imposing any unnecessary restrictions on yourself.
Fasting isn’t as difficult as you think. Schedule your day to keep busy during the period of fasting and keep hydrated throughout. When it’s time to eat, go for foods that are nutrient-dense, with plenty of protein, fiber, and healthy fats. Use flavorful additions like herbs, spices, and vinegar to add taste, without adding calories. Your eating period is also time-bound so make every bite count.
Restrictive diets define food as the enemy, making you feel guilty after eating anything delicious. Adopting such extreme measures isn’t sustainable, which makes you feel even worse when you give up on them. Instead of punishing yourself that way, try healthier methods that are more balanced and more fun. Overall wellness includes both physical and mental fitness, so go ahead and enjoy life with good food and good vibes.
Angela Spearman is a journalist at EzineMark who enjoys writing about the latest trending technology and business news.
