your meds just because you’ve gained weight. In some cases, your doctor may be able to switch you to a different medication or simply adjust your dose. If that’s not possible, connect with a registered dietitian who can guide you toward healthier choices in your diet.
PORTIONS
Few things sabotage losing weight like underestimating the portions you consume. The problem with portion sizes on packaging is that they’re pretty unreliable. While there’s been a move to adjust serving sizes on packaging to be more realistic, it’s still an outside guide with no bearing on how hungry you are, or what your body really needs. The best course is to plan your meals in advance.
To make this even easier, there are plenty of meal planning apps at your disposal. Just check the Apple Store or Google Play online. Some let you not just plan meals, but count calories and even scan bar codes on packaged foods to see nutrition levels and facts. You can log your food choice into a food diary to see how many calories you’re actually consuming, and adjust portion sizes if needed.
DISTRACTED EATING
Research has shown that distracted eating leads to eating more. When you are conscious of what you’re eating, you can make a brain-body connection that helps you stop eating once you are satisfied. That leads to learning what the feeling of being full should be, as opposed to being stuffed. Repetitive hand-to-mouth snacking while you’re watching TV or on your phone can make you oblivious to what you’re shoveling into your mouth.
When you’re aware of what you’re eating, you’ll be better able to make the brain-body connection that you’re full and satiated. Some essential tips for weight loss that can be maintained: Prepare your own meals when possible. Cooking or even putting ingredients together for a good meal helps you appreciate the care that goes into preparing the foods you eat. This also helps you…