Healthy Weight Tips

Healthy Weigh Tip #1

If I don’t wash and chop the vegetables after shopping, night-me makes a deal (just this one time). If they’re already cut and the dressing is made, I eat like a person who planned it.

What’s the one thing you do ahead of time that saves you later — food already cut, protein cooked, leftovers in a real container, kettle ready…?

Healthy Weight Tip #2

Keep a food journal — at least when you’re getting back on track.

I don’t do it forever. I do it when I’m foggy.

By the end of the day I cannot remember everything I put in my mouth if I wasn’t paying attention. Writing it down for even one week makes the grazing show up. After that I can go back to a couple of real meals and not snack on autopilot.

If you’ve ever journaled food, what did you notice first — the “I forgot I ate that,” the late-night extras, or that you were actually eating less than you thought?

Healthy Weight Tip #3 — Eat more without turning it into a calorie bomb

Some of you were talking about having to eat less and didn’t sound happy about it.

I have friends who are fine with a tiny plate. That is not me. A little pile of “condensed nutrition” just leaves me wanting more. If you’re built like that too, raw vegetables are how I get volume without regret.

Salads used to bore me to death. Spiralizing changed that — cucumber, carrot, onion, zucchini, beet, jicama when I can find it, whatever is in the fridge. Big pile. Then a creamy dressing that actually tastes like something without having to pour a whole cup in. I’m quite certain no one ever got fat from eating too many cucumbers or zucchini. Topped with sliced boiled egg, chicken and some cheese is a whole meal for me. If it’s already sitting beside other food, I skip the extras.

What’s your favorite way to bulk up a plate without turning it into a calorie bomb?

Healthy Weight Tip #4 — Carbs with protein and fat

A plate of potatoes by themselves makes me hungrier much sooner. Same potatoes cooked with chicken, a spicy sauce, and a pile of vegetables, and I stay settled a lot longer.

That’s not just my imagination. Protein, fat, and fiber slow the stomach down. Blood sugar does not spike the same way it does when starch shows up alone. Some research shows the jump can be about half if you eat the protein and veg first and the starch last.

I don’t do a mountain of potatoes with a bit of veg. I flip it — plenty of chicken, zucchini, peppers, onion, eggplant or broccoli, or whatever I have in the fridge — and just a few oz of potatoes. I usually eat everything else first and enjoy the potatoes at the end with the leftover sauce. A salad before the main course helps even more.

When I do eat a carb-heavier meal, I get on the rebounder or the FlexCycle within about 30 minutes.

Have you heard of managing carbs like this? If so, when you eat starch what do you put with it so it doesn’t send you on a blood-sugar roller coaster?

Healthy Weight Tip #5 — Give the body a window to burn

Dr. Jason Fung said it simply: The body can’t store and burn fat at the same time so if you’re eating 3 meals plus snacks the body has no time to burn.

I usually eat twice a day and fast at least 18 hours. Any carbs I have go in one sitting to avoid numerous sugar spikes.

I do it for how I feel, not just the scale. Dr. Ben Bikman, the metabolic scientist, puts the other half of it this way: you can’t store fat with no insulin. Insulin is the “open the storage door” signal. Frequent eating keeps that door propped open.

How many times a day are you actually eating if you count the “just a little something”?

For more info on Healthy Weight Done Naturally go here: Healthy Weight Done Naturally – Mohr Healthy Living