How to start eating healthy
Have you ever tried a trendy diet, only to find you’re not seeing results? Or you lose some weight at the beginning of your diet, but then gain it all back shortly after? Almost half of all Americans have attempted to lose weight in the past year – but many gain it back. Why? It’s because you’re not getting all the right nutrients your body needs, and because of that, your body suffers.
When you’re looking to change your body, don’t focus on losing weight. Instead focus on healthy eating tips that are the foundation of a healthy lifestyle. Discover how to start eating healthy, and you’ll create a shift in your mindset that results in long-lasting change.
Benefits of eating healthy
The benefits of eating healthy go beyond weight loss – that’s why it’s so essential to think of your health journey holistically, not just in terms of your appearance. When you feed your mind and body healthy foods to eat, you can:
- Reduce inflammation
- Boost your immunity
- Reduce your risk for heart disease, cancer and diabetes
- Lower your blood pressure
- Support your digestive system
- Encourage healthy skin, bones, teeth and eyes
- Improve your memory
- Improve your mental health
Healthy foods to eat
Regardless of their goals, all people need some sort of protein, fat, carb and assortment of vitamins and minerals in order to function normally and feel healthy. A healthy diet doesn’t mean rushing to cut certain categories out of your diet. Rather, adopt a sustainable diet and choose healthy foods to eat for your daily dose of protein, fat and carbohydrates.
Protein
High-quality, grass-fed, organic proteins are the foundation of a healthy diet. Protein gives your body the needed fuel and support to operate on a day-to-day basis. Aim to consume up to a gram of protein per pound each day if possible. When it comes to eating protein, search out the highest-quality foods possible, as different types of protein don’t necessarily benefit you in the same way. Healthy foods to eat for protein are salmon, shellfish, lean beef, white-meat chicken, beans and lentils and protein-rich sweet treats in moderation, like chocolate almond smoothies.
Fat
Don’t forget fats when it comes to healthy eating tips. Some fats, like omega-3 (found in fish like salmon and nuts and seeds), play a big role in reducing inflammation and even warding off feelings of sadness or depression. Aim to incorporate healthy fats into your diet while staying away from bad ones like trans fat. Healthy sources of fat include nuts, avocados, olive oil, eggs, seeds, and yogurt.
Carbohydrates
Your body runs on carbs. Be mindful of the type of carbs you ingest to keep you moving. Refined carbs or sugars will not be as effective or healthy as fruits or whole grains. Limit your intake of bread and starches to avoid big swings in your energy. Healthy foods to eat for carbohydrates are quinoa, sweet potatoes, buckwheat, oats, brown rice and whole wheat pasta.
Vitamins and minerals
Vitamins and minerals are essential to all of our bodily functions, from building bone and muscle, to healing wounds, to keeping our immune systems strong. Eating plenty of vitamins and minerals will maximize your nutrition on a daily basis. Fruits and cruciferous vegetables are especially great ways to take in anti-inflammatory compounds while filling up on healthy, low-calorie foods. Healthy fruits and veggies include bok choy, cauliflower, brussels sprouts, cabbage, oranges and berries.
More healthy eating tips
Luckily, there is a healthy eating plan that will not only help you lose weight, but also feel a renewed sense of energy and vitality. When you’re ready to make a long-lasting change in how your body looks and how you feel, adhere to these expert healthy eating tips.
Tip # 1: Detoxify the body
Do you feel tired all the time? Do you suffer from aching muscles or sore joints? It might be because your body’s holding on to too many harmful toxins. Toxins can’t be avoided altogether – they’re in our air and in our food – but you can cut down on the poisons that you ingest. Substances in our diet, like mercury in fish and chemicals used to treat produce, can cause disastrous results on human health.
When your body becomes overloaded with toxins, it’s not operating to the best of its ability. If you’re following healthy eating practices but are unable to shed those last 10-20 pounds, it could be because you’re full of too many toxins. How do you encourage your body’s natural processes so it detoxifies to the best of its ability? The best way to combat this is by monitoring and altering what you’re eating.
One of the most effective healthy eating tips is to shift toward an alkaline-based diet. Many foods and drinks common in the American diet, such as coffee, alcohol, meat and processed snacks, can cause our bodies to become acidic. When blood becomes acidic, inflammation occurs and triggers a number of health concerns ranging from body aches and pains to gastrointestinal issues and chronic diseases. To detox the body and improve overall health, follow a healthy eating plan incorporating alkaline foods like fruits and vegetables and avoid those that produce acid.
Tip #2: Cut out sugar and flour
Ingredients like sugar and flour can be toxic to your health, but they’re also biologically addictive. In the case of addictive foods, we may know how to eat healthy, but our bodies still crave foods that are harmful to our health. Willpower alone isn’t enough to stop eating processed snacks like cookies and candy, because your brain keeps telling you to indulge long after you’ve had your fill.
Begin your body transformation by cutting down on foods that contain high amounts of sugar and flour. You don’t need to completely remove these things from your diet, but set achievable goals that lower your intake week by week. Gradually, you’ll begin to crave these items less frequently and you’ll also notice a difference in your energy and how you feel.
Tip #3: Work with a health coach
For many people, learning healthy eating tips is not enough. Working with a health coach can be the key to sticking to a healthy eating plan. Trained health coaches will not only help you learn how to eat healthy, but they will also assist you with goal-setting, healthy habit creation and destroying limiting beliefs that are keeping you from your health goals.
Health coaches understand how to eat healthy is not physical – it’s also a mental process. They can help condition your mind so that you actually enjoy working out and start craving the healthy foods that will lead to lasting health.
Tip #4: intermittent fasting
In America, our culture emphasizes eating three square meals a day and throwing in snacks whenever hunger strikes or you’re in the mood for something sweet or salty. This isn’t sound advice for everybody and can have a negative impact on your healthy eating plan. Due to increasing portion sizes and the belief that hunger must be avoided at all costs, our culture is now undergoing a major obesity epidemic. You need to eat the amount of food that’s right for fueling your body. Sometimes, that means taking half of your meal home from the restaurant or engaging in practices like intermittent fasting.
Don’t be scared of the word “fasting.” Intermittent fasting, or I.F., is about getting comfortable with your body in both the “fed” and “fasted” states. You are in a fed state for 3-5 hours after eating, meaning your body is satiated. In the fasting state between meals, your body is restoring its natural hormone and cholesterol levels. Those who practice I.F. only eat during set periods of time throughout the day so their body has the chance to reap the benefits of both the fed and fasting states. When you combine I.F. with healthy eating, you can boost weight loss as well as overall health and vitality.
Tip #5: Use supplements
It’s not always possible to receive all the nutrients you need from your food – even if you’re an expert in healthy eating tips. For an added boost of detoxifying health, choose a supplement that’s right for your body. Supplements are convenient and packable and can provide you with all the vitamins and compounds you need to reach optimal energy levels without having to spend time and money consuming a wide range of food. Not all supplements are created equal, so be sure to research and compare different brands and closely read dosage amounts.
With formulas available that focus on bolstering your immune system to supplements that aid weight loss and foster muscle development, you’ll find a solution that works for your specific health goals.
Tip #6: burn some calories
Losing weight is 80% focusing on healthy eating and 20% making sure you’re getting enough physical activity. Find a workout you enjoy so it doesn’t feel punishing to complete it. Aerobic exercise is the best way to get fit and keep your body performing at its peak level. Aerobic exercise gets your heart pumping and oxygen moving throughout your body, which helps to eliminate fat storage and boost the number of calories burned in a single workout.
Find a workout that’s right for you, whether it’s jogging, playing tennis, doing yoga or swimming. The important thing is building a healthy routine you can stick with so your health goals become sustainable.
Tip #7: add anti-inflammatory herbs
One of the easiest healthy eating tips to follow is to add a variety of herbs to your cooking. The great thing about adding herbs to your meals is that they pack a ton of flavor and health benefits while barely adding any calories to your dish. Spices like turmeric, cayenne pepper, thyme, rosemary, chili powder and garlic help your body regulate inflammation and function at its highest level. They can also turn otherwise bland foods into something you’ll actually enjoy eating. Sprinkle these spices on your favorite foods or toss some of them in a smoothie for a quick, healthy snack.
There’s no magic pill or workout plan you can follow to get the body you want. You have to commit to changing your lifestyle and making healthy eating decisions. Whether it’s starting your day with a healthy, energizing breakfast or finding a workout plan you love, you can learn how to eat healthy and stay active to achieve overall wellness. Learn how to start eating healthy today and experience greater energy levels and a more joyful existence.
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