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15 Healthy Eating Tips for Weight Loss

Simple Strategies to Help You Drop Pounds

healthy eating tips for weight loss

It's no secret that losing weight can be a difficult feat. You have to find time to exercise, make healthier food choices, and spend more time on your health than you do in other parts of your life.

The good news is that there are simple ways to help you lose weight even if it feels like a daunting task.

In this blog post, we will discuss 15 simple healthy eating tips for weight loss to make eating a healthy habit for you.

15 Healthy Eating Tips For Weight Loss

1. Plan Your Meals

healthy eating tips for weight loss
Meal planning is the most important tool if you are trying to lose weight. It can help you get the nutritious foods you need while helping you create the calorie deficit required for weight loss.

 

One of the most important things for weight loss is to plan your meals. By planning ahead, you won't be tempted by fast food or unhealthy pre-packaged dinners when it's late and you're hungry.
 
Take a little time each weekend and plan your meals out for the following week. 
Include breakfasts, lunches, dinners, and snacks so there is nothing left to chance. 
 

2. Prep as much as you can ahead of time

 

healthy eating tips for weight loss
There's no question… Being prepared is key to your healthy eating success.

 

When you're trying to lose weight, it's important to avoid temptation. One way of doing this is by chopping veggies for a salad or boil eggs for a nutritious breakfast.
 
This will help you reduce the amount of time that you spend on food preparation each week, which means less chance that your willpower will fail when faced with unhealthy options.
 
We've all been there – you come home after a long day of work, exhausted and hungry. You want to eat what is quick and easy, but so many times that means ordering a pizza or eating something processed that's not aligned with eating well. 
 
Plan and prepare healthy options for yourself ahead of time. Keep healthy snacks in individual containers. 
 

3. Plan your food for the day

 
If your finding that it's not enough to meal plan for the entire week, take it a step further: plan out what you are going to have at each meal time during the day.
 

Here's a quick example:

 
Breakfast: Oatmeal with fruit and nuts.
 
Lunch: Leftover quinoa salad from last night's dinner. Add in some avocado, spinach, carrots, or celery for extra crunch!
 
Dinner: Turkey chili and a side of roasted vegetables
 
When you first get started, plan your grocery shopping list before you leave home and stick to it.  This way when you go to the store, you won't be tempted by things that are not on your list.
 

4. Opt for whole foods over-processed

healthy eating tips for weight loss
It's always better to have fresh whole foods than something out of a box or wrapper.

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When shopping, stay in the “outer ring” of the grocery section as much as possible. This is where your healthiest produce and other whole foods are located.
 
Sticking to the perimeter of the store will help you stock up on healthier, whole foods. Grocery aisles are where all of the boxed, processed food lives. When you keep to the outer parameter of your market, you won't be tempted by chips, sugary treats, and processed foods.

5. Check the labels on packaged foods

healthy eating tips for weight loss
Reading food labels will help you make informed choices about nutrition and dietary needs to support your weight loss goals.

Take a look at the foods you like to eat on a regular basis. Read through the ingredients. If there are too many unnatural components or ingredients you cannot pronounce, consider removing them from your diet.

You want to choose foods that are free of preservatives, high fructose corn syrup, and artificial flavors or colors.

Many packaged foods also contain added sugars or refined cane sugar, evaporated cane juice crystals, and others. These can add up quickly to an excess daily intake if you're not careful.

6. Exercise portion control

In the past ten years, portion sizes have increased. Everything is supersized and portions are out of control. Take back control by eating at home – on your own terms.

The ideal amount of food fits into your two cupped hands. Your stomach should contain 1/3 of food, 1/3 liquid, and 1/2 space. Eat till you are 75% full.

If you decide to eat out, ask for a to-go box when you order. This is an easy way to intend to only eat half of a large meal; the rest can be for lunch the next day.

Eating a huge sandwich in one sitting or ordering a large burger at the restaurant will cause you to eat more than your body needs. It's not healthy and it will lead to weight gain. Eat moderate portions of healthy whole foods instead.

Learning to control your portions can move you toward a healthier weight and more energy.

7. Start your day with a tall glass of lemon water

healthy eating tips for weight loss
Lemon water is low in calories and rich in vitamins and can help you shed some pounds.

Start hydrating before you begin eating each day. A glass of lemon water offers many health benefits. The lemon cleanses the digestive tract and aids in absorbing nutrients. The water helps you feel full and it can aid in weight loss.

8. Avoid skipping meals

You may not feel hungry in the morning and want to skip breakfast or another meal. However, you aren't doing your body any favors by skipping a meal.

You may think that skipping breakfast is the way to lose weight, but you're actually doing your body more harm than good when you miss out on this important meal. Skipping meals can cause many issues like low blood sugar and cravings for unhealthy foods.

If mornings are hectic to make time for a sit=down breakfast, opt for something quick like a soft-boiled egg with avocado or oatmeal with berries.


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9. Always pack your own lunch

If you pack your own lunch, then you have the opportunity to choose healthier options. Bring healthy snacks like fruit or a salad for more filling and nutritious choices.

Nothing can kill your healthy eating game more than not having a nutritious lunch. It's the most important meal of the day. Co-workers won't hesitate to invite you out for a quick bite, and there go your calories for the rest of the day.

Drop the urge to eat unhealthy by packing a good lunch for every workday.

10. Make lunch your largest meal of the day

Most people have their largest meal of the day in the evening. But your largest main meal should be at midday, and your evening meal should be light. This is because your ability to digest and absorb nutrients is the strongest between 10 am and 2 pm.

As the sun goes down, so too does your digestive fire, so aim to eat 75% of your food before the sun sets each day.

11. Drink when you feel hunger

Our brains can sometimes mistake hunger for thirst. When you are feeling like you want to snack, try drinking some water instead.

You may find that your craving goes away, and you don’t consume any unnecessary calories!

12. Slow down when you eat

Eating quickly can cause you to consume too much food at one time. Instead of scarfing down your meal, take your time. Enjoy each bite, chew it well and pause a few seconds between bites.

Sip water throughout the meal as well to lengthen the process. Taking longer to eat lets your stomach determine you are full before you have eaten more than you should.

13. Keep healthy snacks on hand

healthy eating tips for weight loss

Having a well-stocked supply of delicious and healthy snacks always available keeps the urge of bad snacking at bay.

Put a bowl of fresh fruit on the counter for you to grab when hunger strikes. Keep a storage baggie of nuts in your purse or car for on-the-go snacking.

14. Eliminate junk food in your kitchen

It seems obvious that if you don’t have it in the house, you won’t eat it. Yet, so many people think if they hide it in the back of the pantry, they can stay away from it. Some can, but others cannot. Getting rid of the “bad” foods will prevent the urge to raid the fridge or cabinets looking for them.

Prepare yourself for late-night snacking. If you know it's going to happen, swap those crutch foods (like chips) out for healthier alternatives that still pack a crunch (like cherry tomatoes and carrot or celery sticks). These alternatives offer a great crunch without any added sugar.

15. Find healthy alternatives

Maybe you love ice cream and don’t want to give it up even if you are trying to eat healthier. Substitute your favorites for a lower-calorie, healthier version. Or, switch to frozen yogurt. Finding healthier substitutions for the less than healthy foods we love is a great way to eat better overall.

As you can see, eating better doesn’t have to take up a lot of time. It’s more about being mindful of what you consume every day. Making a conscious effort to eat healthy goes a long way, and you’ll soon start to notice the changes becoming everyday habits in your life.

healthy eating tips for weight loss
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Written by Jackie Parker

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