How many diets have you tried on your journey to better health?
We need to simplify things and learn how to better approach the ways that we eat. Eating in moderation means not eating to the extremes, neither too much nor too little.
There are countless ways to go about eating in moderation but here are 10 ways that really work.
Free Report: 9 Healthy Things You Can Do To Help You Live LongerHow Eating in Moderation Promotes Better Health
The journey to a healthier lifestyle by eating in moderation is harder for some than others. So be sure to forgive yourself.
If you start to feel overwhelmed, never tell yourself that you can’t do it. That isn’t true. The first few weeks may be a challenge, but once you get over the hump, the rest should be smooth sailing.
1. Change Your Language About Food
To quote registered dietitian and nutrition expert Amanda Lemein, “Moderation means including all foods in a healthy diet without guilt.”
Throw the moral judgement into the trash can and replace it with self-caring decisions. Your comfort foods don’t need to be taken away from your life completely – they simply need to be controlled. Giving yourself immediate heavy restrictions (unless recommended by your medical doctor) can put you at risk of accidental binge eating, putting you right back to square one. Be kind to yourself.
2. Don’t Stress Over Stress Eating
There is a strong, well-established relationship between cortisol and weight gain. Cortisol—your body’s primary stress hormone—works in your brain to stimulate fat and carbohydrate metabolism. It’s also in control of your levels of energy and stress, regulation of blood pressure levels and blood sugar, and management of how your body uses carbs, proteins, and fats.
When we’re stressed, our bodies release more cortisol. Highly-elevated levels of this hormone can lead us to crave less-desirable foods, primarily those filled with salt, fat, and sugar, leading us to weight gain, mood complications, and other health conditions.
3. Jazz Up Your Favorites Meals
A simple way to practice eating in moderation is to take the recipes you already love and replace them with or add on some items of greater nutritious value.
For example, consider adding spinach to your smoothie (you’ll barely taste the difference). If you’re feeling bold, consider trying out some vegan options the next time you go out to eat, like a portobello mushroom burger.
Swap white flour with wheat, rye, or almond flour, toss in some veggies, explore some new fruits, explore the farmer’s market, or simply hunt for some new ideas on the Internet. Some of these changes might bump up your grocery bill, but your health can be more expensive in the long-run.
4. Eat Mindfully
We often eat simply for the purpose of doing so. Mindful eating is just as simple as it sounds. It’s about becoming aware of our food triggers, knowing what we are eating, and why. Eating isn’t only physical; eating is an emotional impulse.
Before you eat, ask yourself if you need to do so right now, and if so, ask yourself if what you’re going to consume is something that you’re comfortable with putting into your body. Make eating enjoyable. Pay attention, eat slowly and enjoy the taste, and be in a pleasant location. Avoid eating more than necessary and enjoy what’s on your plate.
5. Grocery Store Goals
Ideally, every meal’s journey should start at the grocery store. Before you go, have a small (healthy) snack and drink some water. Having a satisfied stomach will help you avoid tempting snacks. Don’t forget a bottle of water before you jump in the car as you might need backup!
6. Fiber, Fiber, and More Fiber!
What is fiber, and what does it do?
Dietary fiber is a type of carbohydrate that your body can’t digest. Because your body can’t digest fiber, it passes through the digestive system, adding volume to your meal and slowing down the digestive process.
This is critical, as a slower digestion process can help you avoid blood sugar spikes. Spikes in blood sugar and insulin, which can be very dangerous for certain people, throw off your body’s energy, potentially intensifying cravings.
A good fiber intake will stabilize your energy throughout the day, feed your gut bacteria, reduce constipation, and lower your risks of certain diseases.
7. Keep a Food Journal
Along with a classic pen and paper, there are plenty of great food journal apps out there to help you along the way and give you accountability. Being able to see what you have been eating gives you quick accountability. Did you eat that donut on Wednesday?
Don’t sweep that under the rug; perhaps you promised yourself you’d limit yourself to only eating a sweet or two on the weekend. You’ll slip up here and there on your journey to mindful eating but looking back at your journal and being able to see what you’ve been up to can boost your motivation and make you proud of your accomplishments.
8. Drink Water Before You Eat
Speaking of water, a study at the University of Birmingham revealed strong evidence that drinking a pint of water (16 fluid ounces/2 cups) before each meal can give you a better feeling of fullness, helping you avoid overeating. This simple strategy, in combination with others, can help you moderate your caloric intake.
9. Meal Preparation
One disadvantage to healthy eating is that healthy meals often take time to prepare, whereas McDonald’s is just down the street and available right away.
Preparing meals ahead of time allows you to make wise choices in a controlled state of mind before cravings take the wheel. This will save you time in the long run, helping alleviate avoidable stress. You can make a big impact by preparing for even just one meal a day ahead of time.
10. Check the Menu Ahead of Time
It’s okay to treat yourself now and then. However, going out to eat can be overwhelming.
At the restaurant, you’ll likely be surrounded by temptations, especially if you’re going to a new eatery. One simple way to lessen the stress in this situation is to make your meal decision before you even leave the house. So, if it’s possible, look up the restaurant’s menu online. Go over the choices, compare your options, and decide what’s best for you. If you can’t find a menu ahead of time, consider asking the staff what they recommend, or simply take your time looking at your options.
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You probably already know that the way you choose to live your life has some effect on how long you’ll live. But, believe it or not, we do actually have some degree of control over our life expectancy!
If you want to know exactly where you should be focusing your efforts to live a healthier lifestyle check out my free download Top 9 Things You Can Do For Your Health To Help You Live Longer. The choices you make about your lifestyle don’t mean that you and your loved ones have to live shorter lives.
