Go Light! By Harriet Ogbobine
Eating light and healthy is a key component to better health. Below are some helpful tools to eating light
Everyone can lose weight and be healthy, by getting used to a new way of eating. Accepting that we cannot eat all we want, whenever we want is the key to a leaner, more slender body.
Consistency, discipline, and a strong will are imperative. Remember it took months, maybe even years to get you where you are; therefore it will take at least several months to reach your ideal body weight.
Eating light and healthy is a key component to better health. Below are some helpful tools to eating light:
Step 1: Drink a glass of water or tea before a meal. This will help you curb your appetite and cause you to eat less.
Step 2: Don’t skip breakfast; breakfast is the most important meal of the day, it helps to boost metabolism and increases energy level. People who always eat breakfast usually feel less hungry throughout the day.
Example of healthy light breakfasts – smoothies, fresh juice, 1 cup of oatmeal, fruits, cereal with skimmed milk, 1 slice of wholemeal bread (toast) with low fat spread, low- fat yoghurt. Scramble egg mixed with a small amount of skimmed milk serve on bread/toast, a handful of walnut.
Step3: Minimize your heavy meals; salad and sandwiches are light meal options. There are lots of creative choices – wraps for light lunch or dinner choice with so many filling options. Sometimes, all we need is a light meal. Wraps can be eaten every day with different tasty fillings from delicious spicy chicken, roasted turkey, tuna, salmon fish, mackerel fish, mix veggies with pepper and onion if you want.
Step 4: Portion Control eating light involves more than just choosing low-calorie foods. It also has to do with paying attention to your portion size. Eat small portions not super-size. The easy way to get used to this is by halving your usual portion, and then adding vegetables.
Eat complex carbohydrates. Complex carbohydrates are low in fat, fast burning, and rich in vitamins and minerals. Some examples of complex carbohydrates are whole grain cereals, rice, bread, pasta, beans, nuts and some fruits and vegetables.
Step 5: Snack on fruits and vegetables; or add some low-fat dairy for an extra touch of protein. Other light snack ideas include high-fiber, non-sugary cereal with low-fat yogurt, and half a banana with peanut butter and a slice of whole wheat bread. Carry healthy snacks in your car or have a stash in your desk at work so you won’t be tempted to order a lot of food if you go out to eat.
Step 6: Think outside the fat; learn to use lemon juice, plain tomato sauce or spices and herbs to add flavor to your dishes. Skip heavy sauces, creams, and even mayonnaise and ketchup, which are high in fat and sugar, respectively.
Step 7: Eat slowly; eating slowly allows time for your brain to realize you are full. However, always sit down while eating, as one tends to overeat while standing. Don’t forget to add exercise to your lifestyle. Exercise burns calories and also suppresses one’s appetite.
The easy way to mastering eating light is by thinking about it every day and trying the above without giving up. The first couple of days will be difficult but once you’ve done it, over and over again, it will become second nature.
Stay healthy!
Culled from tw April 2013 edition.
