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Gym Diets: How to control your eating

peach-tips , June 15, 2020

They say that 80% of your gym results actually come from the work you do outside of the gym. With that in mind, it’s important that you pay close attention to your diet. We’ve compiled 6 tips to help you to eat better and see better results!

Cut out the sugary drinks

First, you want to be certain you are saying “no” to any sugary drinks. The fact is, the average American consumes nearly 45 gallons of soda yearly, according to the Beverage Marketing Corporation. Not only does this come with an increased risk of Type 2 diabetes and obesity, but it can lead to premature aging, increased anxiety, and even liver damage. Rather than reaching for your favorite sugary beverage, you should be looking to swap it out with water or another beverage lacking in sugar.

Keep your healthy snacks close

Be certain you are keeping healthy food available and accessible at all times. As the saying goes, “out of sight, out of mind.” You are going to be much more likely to consume unhealthy foods if they are always around you and if they are most accessible. Thus, you should be keeping healthy food in your line of sight at all times. Place healthy options on your counters and in your cabinets at eye level. This can help trick your mind into reaching for one of the healthy items the next time you get really hungry.  Follow the AI Weight Loss Diet for great results. At your work desk, be sure to stack healthy nuts and easily consumable fruits that you can snack on when you get hungry.

The outer ring technique

Look to utilize the “Outer Ring” technique while you are shopping at the grocery store. The author, James Clear claims that using this smart strategy while you are grocery shopping can do wonders. Stick to only shopping on the perimeter of the grocery store as grocery stores tend to stock the outer perimeter with healthy and fresh whole foods including fruits, vegetables, fish, nuts, and eggs. By sticking to the outer ring portion of the grocery store, you will be much more likely to buy and consume healthy foods as he explains in his book.

Choose Healthy Snacking Options

Stick to shopping for nuts and seeds. You want to look to purchase and get nuts and seeds into your diet because they are nutrient-dense. These small food items pack a serious punch when it comes to their nutrient content. They are packed full of vitamins and minerals and they are versatile enough to be added to your favorite recipes whether you are making salad, baking, or looking for a simple and accessible snack to consume at your work desk.

Choose Healthy Fats

Consume more healthy fats including fish. According to the American Heart Association, you should be consuming fatty fish including salmon and/or mackerel a minimum of twice per week. Fatty fish contains a lot of healthy omega-3 fatty acids which have shown to have a positive impact on brain and heart health. Likewise, increasing these healthy fats has shown to have a positive impact on reducing the risk of developing various diseases including dementia, Alzheimer’s, and even diabetes. Stick to using whole grain flour when you are baking. If you want to have guilt-free baked goods, always use whole grain flour. This type of flour has both the bran and germ that can make it much more nutritious than consuming its refined counterpart. You want to look to begin by substituting half and half at a time to see how it works before going fully into it. 

Portion Control

Consume less quantity at a time by eating on smaller plates. There is plenty of science that shows that serving food on a larger plate will ‘trick’ your brain into thinking that you aren’t eating enough. By swapping your large plate out for a smaller one, you will be able to get yourself feeling much fuller quicker and it can keep you from overeating as a result. Likewise, even the color of your serving plate can impact the amount of food you end up eating. A study conducted by Cornell University showed that people end up eating less when there is a much higher contract between the plate and the food itself. Thus, if the contrast is lower, you will be much more likely to consume more. For example, if you serve pasta that has Alfredo sauce on it on a lighter color plate, you are much more likely to consume more of it than if you served it on a black plate.

 

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