Healthy Eating Habits for Weight Loss

In addition to exercise, establishing healthy eating habits is an important part of a successful weight loss journey. At Wilfred R. Cameron Wellness Center, we’ve put together our top healthy eating tips to help you on your journey.

Incorporate Vegetables and Fruits

Eating plenty of fruits and vegetables is a great addition to your diet. These types of foods are low in calories and fat while providing you with a good amount of fiber to aid in weight loss. Additionally, you will get a healthy serving of necessary vitamins and minerals when you add veggies and fruits to meals and snacks.

Eat High Fiber Foods

As mentioned above, fiber is an important part of a safe &healthy diet. Try incorporating whole-grain bread, brown rice and pasta, lentils, peas, oats, and beans.

Fiber helps you feel full throughout the day. When you feel satisfied, you are less likely to overeat. Soluble fiber foods, such as Brussel’s sprouts, legumes, blackberries, and flax seeds will help you feel full longer and may be linked to helping reduce belly fat.

Include Protein Rich Foods

Protein-rich foods are an important part of weight management, because they help you feel fuller for longer and also help raise your metabolic rate. Protein also helps you maintain muscle mass. Be sure to eat healthy proteins such as meat, fish, eggs, and beans. A registered dietitian can help you determine the proper amount of protein that is safe for you to consume.

Cut Back on Alcohol and Sugar

For a healthier diet, it is recommended that you cut back on alcohol. Junk food, like chips and candy, should be avoided or consumed in moderation since they are high in fat or sugar.

Avoid Skipping Meals

It’s important to avoid skipping meals. When you skip a meal, such as breakfast, you deprive yourself of necessary nutrients, while also making you hungry, which can lead to excessive snacking throughout the day.

Stay Hydrated

Sometimes when you feel hungry, you are actually dehydrated. Be sure to stay hydrated throughout the day. According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should consume about 15.5 cups of fluids a day, and women should consume about 11.5 cups of fluids a day.

Reduce Stress

Stress triggers the adrenal glands, causing them to produce cortisol. This can make you gain belly fat. Research has shown that an increase in cortisol can cause an increased appetite and promote abdominal fat storage. Try relaxing activities such as yoga or meditation, or simply do something you enjoy, like reading or listening to music.

Get Plenty of Sleep

Proper rest is important for many reasons related to your health, including weight loss. Research has shown that those who don’t get enough sleep tend to gain more weight. It is recommended that you get at least seven hours of sleep. If you are not sleeping well, speak with your doctor about testing for sleep disorders such as sleep apnea.

Need Help With Nutrition? We Can Help!

At Wilfred R. Cameron Wellness Center, we offer nutritional guidance and support programs with registered dietitians on staff. We can help you meet your goals for a healthier lifestyle. Contact us today to learn more!