10 Health Hacks for a Healthy Weight
1.Keep a food journal. Studies show that keeping a food log or diary—recording what you eat—can help you lose weight and keep it off. There are many apps on the market to help easily track your food intake, but even just keeping a pen and paper is helpful!
2. Drink up! Drink more water that is. Staying hydrated is one of those tried and true health hacks. Staying hydrated promotes a healthy weight by improving overall metabolism, as well as decreasing overall energy intake.
3. Toss the temptations. Remove the junk food, cookies, cakes, candy, and more from your pantry and fridge. Keep your kitchen stocked with fresh fruits, vegetables, and other nutrient dense foods. And, keep those foods visible and easily accessible. (Think veggies cut, ready to eat, and eye level in the fridge, as well as fruit on the counter.)
4. Spice up your morning cup of joe. Try replacing the sugar and cream in your coffee with a dash of cinnamon. Not only is cinnamon calorie free, but there are many health benefits associated with cinnamon. Cinnamon has been found to help reduce blood sugar levels and triglycerides as well as serve as an antioxidant to help boost the immune system. This might not give you the same benefit, but try sprinkling cinnamon in your coffee grounds before you brew!
5. Less is more. Switch to a small plate size, and you could reduce overall calorie intake by 20 – 30%. Also, when heading out for a treat, opt for the smaller version of the real thing (such as ice cream) vs a larger size of the reduced fat version. That’s right! Eat the REAL stuff, not a lower fat version. Studies show people tend to eat more of a lower fat version. There’s a health halo effect of lower fat foods making people eat more, and therefore, it’s counterproductive.
6. Choose fresh. Eat more fresh, minimally processed foods. Generally speaking, fresh foods will have a higher nutrient density content with more fiber and less sugar than packaged or processed counterparts. Can’t always access fresh fruits or vegetables? Check out the next health hack.
7. Stock your freezer. Keep your freezer stocked with frozen fruit, vegetables, meat, fish, poultry, soups, and stews. Frozen fruits and vegetables are an easy and budget-friendly way to ensure you’re always prepared for a healthy meal or snack!
8. Shut down screen time. Turn off the TV, and remove yourself from the computer or smartphone when eating. Screen time is associated with poorer food choices, as well as overeating. Step away, and focus on your meal, instead of being filled with distractions during meal time.
9. Swap the sweets. Replace your favorite dessert with fruit. Not only is this a way to consume fewer calories and added sugar, but it’s an excellent way to increase overall nutrient intake. Love ice cream after dinner? Check out Yonana.
10. Sit down, slow down, taste, and enjoy. It takes about 20 minutes for us to realize we’ve had enough to eat. Therefore, eating quickly means we are more likely to overeat. One simple hack is to put your fork down in between bites!
We hope some of our health hacks can help make your journey even just a touch easier and help you to be the most successful! A registered dietitian here at St. Petersburg Nutrition can help you with setting more personalized health hacks while providing education, feedback and accountability to ensure your success. Contact us today to learn more and schedule a complimentary consultation with a registered dietitian!
