http://www.GetFitOver40.com This video talks about how your eating habits are really the most important workout Technique you can learn.
Meal Regularity and Meal Size:
One of the best things you can do is to try not let yourself get super hungry, when you get really hungry you tend to lose control and eat way to much of all the wrong things. To overcome this you need to eat more often, snack more often, and eat less food per meal. When you overeat you are actually training your stomach that it needs a lot of food, as you begin to eat smaller meals your stomach will feel more content with less food. Try starting off the day with a small breakfast followed by a snack in-between a moderate lunch, and again a snack in-between an average size dinner, ending with a snack before bed. You will find it way easier to be in control of how much and what you eat throughout the day. Your body will also not be getting huge rushes of food that set off insulin spikes leading to more hunger cravings and energy ups and downs. Your metabolism will also be more regulated throughout the day and will generally tend to increase as a result. A good trick is at breakfast,lunch, and dinner, use a smaller plate and then before toy get seconds, give yourself a 15-20 minute rest to give your stomach and brian the time they need to tell each other you are actually full now.
Fast Foods
In todays busy life we almost can't help eating at fast food restaurants and for some of us it is more often than we'd like to admit, myself included. I'm not going to lie to you, I drop into my local McDonald's and Wendy's several times per week. However, this doesn't give me a license to go nuts! I'm not going to say that fast food is healthily but it doesn't have to be high in calories. When I go to McDonald's for lunch I will often have a McDouble Cheeseburger with a side Caesar salad and a Coke Zero. This only ads up to about 600 calories. On the other hand if I had the McDouble with regular fires and a regular Coke my caloric intake would be closer to 1000 calories. The extra calorie for just that one meal is like doing an hour workout! Also try cutting out the cheese or the mayo, both of these on their own add almost 100 calories to your burger, so you could sable 200 calories just by removing cheese and mayo. Get the salad not the fries and if you can don't use all the dressing that came with it, use half. Most of the calories are in the dressing not the salad.
Get diet pop, or even better, get a water. Stay away from the milkshakes and deserts if at all possible. Go with the grilled meat as it's always better then the deep fried stuff. If you like salads then get the meal salad but again try and not use all the dressing. Of course there are always cheat days but make them the acceptation not the norm.
Some Snacking Tips
-Fruit is always a great choice.
-Grab a handful of peanuts, they are high in calories but are appetite suppressing so a little goes a long way.
-If you are having a chocolate craving then have some! But just have some and not all, eat a few bits and leave the rest for another time. When I feel like some chocolate I grab a few squares of dark chocolate and bingo the crazing is gone.
-You don't need to eat it all! Just because you buy stuff in predetermined sizes it doesn't mean you need to eat it all, have half of the fruit bar, or half of the bag of chips, or half of what ever it is you are having for a snack. It's a snack not a meal.
-Pickles are virtually calorie free - go nuts!
Some Meal Tips
I can't possibly cover everything about meal eating tips but hopefully the suggestions I present will give you a good idea of what you need to do.
-Again, don't binge eat or it will be near impossible to have control over what you eat. Making sure to have snacks in-between meals will help with this.
-Don't grab the largest plate in you house or you will feel like you have to fill it up.
-Eat more chicken and fish, and less red meat. Red meat has way more fat.
-Load up on vegetables and salads, and try using soya sauce on your veggies instead of butter, if you do use butter cut it back as much as you can. Again cut back on salad dressings or use the calorie reduced ones.
-Carbs, we're talking about pastas, Just have some and don't fill your plate with carbs. Switch to healthier more complex carbs like whole wheat breads and pastas, your body takes way more time to process complex carbs reducing the energy spikes and drops.
-Try and avoid cream sauces and soups by switching to tomato pasta sauces and clear soups, over time the cream based sauces and soups will actually start to taste way to rich.
-And do you really need butter and Peanut butter on toast, use better judgement?
-At restaurants try sharing a meal with your significant other. Share a large salad to start off the meal and share the main meal too, You'' actually save some money and walk away surprisingly full.
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