Throughout the day, there are many ways that anyone can avoid unnecessary calorie intake.
Check out these habit-forming tips that will allow you to avoid excess calories!
1. Track your food intake!
Tracking what you eat daily, whether using a generalized journal or a detailed account, will help you be aware of the food you consume daily. Suddenly, you will be more conscious of the levels of fat, protein and carbs you consume, ushering the opportunity to make positive changes. The phone app “Myfitnesspal” is so handy for tracking your nutrition (and activity habits) on the go. It also offers a forum where you can communicate with an expansive community of health-conscious individuals: http://www.myfitnesspal.com/
2. Cut sugar intake wherever possible.
Sugar intake has a huge impact on the human body. Since any elevated level of glucose(sugar) is toxic in the bloodstream, the body will rapidly respond by releasing insulin hormone, which shunts the majority of the sugar molecule into fat cells for storage. This can occur mainly from the carbohydrate sources of starch and sugar; affecting hormone levels, insulin sensitivity, body adiposity and energy levels. Talk about a rollercoaster ride! Therefore, it is important to be careful and considerate when consuming sugars and starches, looking for mainly unrefined sources. Cut out the sweet drinks and additives, consider healthier food choices and moderate your fruit intake.
3. Moderate, do not eliminate, your fat intake.
Fats are a staple of the human diet, and although they should be eaten in moderation they should never be excluded. Omega 3 fatty acids (APA, DHA & EPA: Think coldwater fish, eggs, nuts & seeds) are crucial for a slew of bodily operations not limited to neurological function, lowering blood triglyceride levels, anti-inflammation and affecting satiety after a meal. Omega 6 and 9 are required in much smaller amounts. If you have consumed nearly 30% of your daily calories from fats, which clock in at 9 kcalories (fancy term for: calorie), you need to step more towards vegetable-based nutrition, avoiding any oils or animal products. Grilling, baking and sauteing can all be done without the addition of oil.
4. Choose nutrient-dense foods.
Nutrient-dense foods are not necessarily low calorie, although they will provide a range of high-quality micro and macro nutrients to your diet, requiring less intake. In other words, avoid foods that do not hold much purpose in the way of health, including: 100-calorie snack packs, refined flours, overcooked foods, high sugar drinks and the obvious junk foods.
These tips will have you on your way to a more optimal diet plan and nutritional outlook in no time! Habits require constant attention before they come naturally to you, although soon enough your healthy food choices will be second-nature.