7 Simple Rules for Changing the Way You Eat

Weight loss is a touchy subject for most. With America’s obesity epidemic out of control, it is essential that Americans people drop pounds in order to reduce their risk of heart disease and other health complications caused by carrying too much excess fat. The task of losing the weight can seem daunting, but it doesn’t have to be. Here are some simple dieting rules that can have a big impact.

Simple Rule for Dieting #1: Eat Regularly

Eating regularly will help keep your sugar levels in your blood at a steady, constant level. This means eating small meals every 3 to 4 hours. The equilibrium this creates will provide you with constant energy, kill cravings, stabilize your mood, and boost your metabolism. It also induces your body into tapping into fat stores for energy, burning them off.

Think of eating small meals every few hours like putting a log on a fire. It is a lot easier and takes a lot less fuel to keep the fire going than it does to start a whole new fire every few hours. Feeding your body small meals regularly is like throwing a log on an already burning fire (your metabolism).

Simple Rule for Dieting #2: Get An Early Start

Your body should get its first dose of energy within an hour of getting up, as well as before any morning exercise. Overnight, your body goes into a fasting state, leaving you with only a little energy to sustain you for a short time. Your body still needs to make its own energy at this point, which it will take from muscle or fat. If your blood sugar levels are low – as they often are after sleep – it will generally go for muscle, which is the opposite of what you want.

So when you wake up, eat a sensible breakfast and give your body something to burn.

Simple Rule for Dieting #3: Eat Foods that Convert into Sugar

Sugar in and of itself is not bad for you – your body needs sugar (aka glucose) as its main source of energy. However, it’s easy to overdo it, especially given the omnipresence of processed simple sugars, like those found in most processed foods. On the other hand, starches (breads, pastas, potatoes), fruit, and dairy products like milk and yogurt contain more complex sugars that can provide immediate energy.

Just like everything with your diet and health, be careful not to overdo it. Too much complex sugars can be just as detrimental as too much simple sugars. 

Simple Rule for Dieting #4: Understand Your Body’s Signals

There are two different types of hunger: stomach hunger and mouth hunger. Stomach hunger is more commonly known as hunger pangs, and refers to the natural contraction of the stomach muscles, indicating it is empty and needs to be filled. Mouth hunger, on the other hand, is more psychological. It comes from the mouth being a sensory organ, and the positive sensation most flavors provide often fuel of a subconscious desire to keep it stimulated. It’s important to learn to differentiate between the two to avoid overeating.

Simple Rule for Dieting #5: Eat More in the Morning

Our bodies need more energy to get through the day than they do at the end of the day. Unfortunately, most people are used to eating big dinners and bed-time snacks. Eating more food during the first half of the day will provide you with what you need to get through your day. This practice also won’t leave you too hungry in the evenings, where a small dinner will get you through the rest of the time you’ll be awake.

Following this rule will also make Rule #2 easier, since you will be hungry by time you wake up and ready for breakfast.

Simple Rule for Dieting #6: Consistency Is Key

Making these suggested habits part of your routine is perhaps the most important part. Continued observance of these habits will improve your metabolism, allowing your body to process and burn off extra fat in the short term. So long as you’re consistent, even a bad day will not derail you. Opting for that occasional cheeseburger and fries will no longer cause you to gain weight owing to your metabolism’s new found ability process food effectively.

Simple Rule for Dieting #7: If It Feels Like A Diet, You’re Doing It Wrong

Eating right is not supposed to be a punishment. Once you find a routine and settle into it, it should be easy to continue with every day. Find good, wholesome foods that you enjoy – such as a favorite vegetable, a good yogurt, or a flavored whole grain rice – and fit them in so it doesn’t feel like a diet. 

As you develop new habits, it will get easier. Habits become habits through repetition. Once you get used to something, you will wonder how you ever lived any different.

Dieting Not Enough? Contact Premier Vein and Vascular

Sometimes, dieting and exercising may simply not be enough to remove stubborn fat in places like your belly, arms, and love handles. This is just a biological fact. To discuss your options, such as non-surgical fat reduction, contact Premier Vein & Vascular online or by calling 1-888-VEINCARE. We are here to help you get results in a safe, comfortable, and professional way. We look forward to hearing from you.

You Might Also Enjoy...

Treating Varicose Veins: Know Your Options

If your unsightly varicose veins are wrecking your confidence, there are many effective procedures to consider. Learn more about a few of the most popular in-office treatments to improve the look, feel, and health of your legs.

Are There Signs That Varicose Veins Are Developing?

Varicose veins are abnormally gnarled or enlarged veins, visually apparent through the skin. They develop when the veins become damaged due to extended pressure on them or a condition that causes the blood vessel valves to properly function.

What Happens When Varicose Veins Go Untreated?

There is a common misconception that varicose veins are purely an aesthetic nuisance. This is simply not true! Varicose veins don’t just appear unsightly – they can also cause health problems.

Can Young People Get Varicose Veins, Too?

When you read the words ‘varicose veins,’ which age group do you think of? If you are like most people, you probably think of older adults in their 60s and 70s. Varicose veins are rarely associated with young adults...

Your Guide to Varicose Veins in the Feet

Varicose veins are enlarged, discolored, and twisted veins that stand out against the skin and the rest of the body’s veins. Varicose veins are essentially damaged veins that no longer have functioning blood vessel valves...

Do Compression Socks Really Work?

Compression socks are legwear designed to increase blood circulation. They are made to fit tightly on the legs and are typically made of stretchy material that squeezes the legs.