In response to a number one nutritionist, there are 5 methods to eat more healthy in 2021
About spoiled during the festive holidays? Forget about extreme diets or a complete health transformation – you will likely have given up on them within a few weeks anyway. Instead, try to make real changes this year that will have a lasting impact on your health.
Leading nutritionist Christine Bailey The founder of the Lean and Nourish Club suggests making small sustainable changes that fit your lifestyle and schedule.
“The truth is, there is no one diet that is right for everyone. It’s about figuring out what works best for you and then focusing on it instead of jumping from one fashionable diet to the next. Through years of working with people on their diet, I’ve found that there are a number of factors to consider when it comes to finding the right diet that is sustainable for you in the long run, ”says Christine. “Whatever diet you choose, it has to fit your goals – like losing weight, building muscle, increasing energy levels, or tackling an ongoing health problem? Does it contain foods that you actually like to eat? Does it work with your lifestyle and schedule? “
Here are some tips from Christine to help you make lasting changes that will benefit your overall health in the long term.
1. Small, consistent changes
Don’t try to change everything at once, whether it’s a new fitness program or a completely new eating plan. Scale back and make small specific changes. For example, try changing your breakfast first – maybe swap the granola for a protein smoothie.
Batch cook a few recipes so you have options when you are tired or busy. Use your lunch break for a walk or to plan your dinner. When you focus on just a few small changes at a time, whether you drop the takeaways or swap your candy bar for a piece of fruit, you start to establish healthy habits that are more sustainable.
Soups and smoothies are great ways to increase the amount of vegetables and nutrients in your diet
2. Low carb, higher protein
One of the easiest ways to shed a few pounds is to cut your carbs and increase your protein. Studies consistently show that low-carb foods combined with higher protein intake is an effective strategy for getting results. Studies have shown that people feel less hungry while increasing their metabolism, which makes it easier to lose weight.
3. Reduce portions
The Japanese are known for staying lean and one of the reasons seems to be their tradition of only eating until they are 80% full. The Japanese tend to eat less, exercise more, and have smaller portion sizes. They don’t eat or eat late at night either. Most people don’t gain weight overnight, it happens slowly over the years and involves constantly eating more than their bodies need. Reducing your servings at each meal is a simple strategy to get real impact in the long run.
Swap out your plate for a side plate or bowl and cover your meal before sitting down to eat and resisting the temptation to return for seconds. Also, avoid snacks and have a glass of water or a hot beverage instead.
If you’re tempted to order a take away meal on the weekend, make your own healthier version instead. Photo credit: Christine Bailey
4. Add more soups and smoothies
There is nothing like a warming soup at this time of year, and research suggests that more liquid meals like soups and smoothies can actually help people feel more full, resulting in significantly lower calorie consumption.
Soups and smoothies are also a great way to pack in more veggies and nutrients. Don’t you like greens? Try adding a spoonful of green superfood powder like chlorella, spinach, or kale to your smoothies or at the end of a soup’s boil. These foods contain fiber and many antioxidants, vitamins, and minerals.
A green protein smoothie is also an easy option for a healthy breakfast. If you start the day with a healthy, nutritious breakfast, you’re more likely to be encouraged to stick to healthier eating habits for the rest of the day.
5. Make a healthy fakeaway
If you’re tempted to order takeaway food on the weekend, make your own healthier version instead. Not only do you save money, but you also reduce calories without giving up your favorite dishes. A single serving of take-away curry can contain over 1,000 calories and a large amount of saturated fat, salt, and sugar. You’d have to ride your bike for about three hours to burn it down. You can reduce the calories by replacing some of the meat with tofu or beans and legumes. Make a curry with vegetables and opt for low-fat coconut milk or yogurt instead of cream.