Last Updated on April 11, 2018 by Michael Brockbank
One of the keys to losing weight is monitoring intake versus output. If you eat more than your body will use, the excess is often stored. What eating habits have I changed to lose that last 70 pounds? Nothing drastic, I assure you.
Of course, the biggest contributor to burning away the weight includes increasing physical activity. But it’s the food itself I’m trying to burn. It’s difficult to melt away a cheese cake if you sit at a desk all day.
Now, I say “my” eating habits because this is what works for me. As everyone is unique, you may have a completely different experience or physical needs.
With that in mind, here are the eating habits I changed to lose that majority of my goal thus far.
Reduced My Intake
Obviously keeping the intake down is going to help you lose weight. But does a diet really need to be restrictive? That depends on your overall goals.
Personally, I don’t like the idea of not touching sugary goodness. However, I do realize the importance of not consuming a silly amount of sugar and carbs my body probably won’t use.
In this case, I stick to proper portion sizes while monitoring the number of calories I consume. I’ll still buy things like Chips Ahoy! cookies, but I’ll only eat two per serving instead of half the bag.
Another thing I changed is gorging myself at night. I used to not eat breakfast, have a light lunch and then consume a stupid amount of food at dinner. Now, everything is balanced throughout the day.
Added More Fruits and Veggies
Sure I have cookies, chocolate and ice cream in the house. But I also have more vegetables and fruits…usually. I like to add berries to my Cream of Wheat and every lunch and dinner has some sort of vegetable mixed in.
When my girls visit on the weekends, we often pick up a tray of mixed fruit for snack. It doesn’t last long as everyone in the house simply destroys the tray.
Adding more “healthy” alternatives not only helps you lose weight fast, but it also delivers nutrients the body needs to maintain itself. I know I haven’t physically felt this good in nearly two decades.
Keeping My Calorie Intake Below 350 per Meal
One of my primary eating habits is to keep each meal under 350 calories. Sometimes I go over just slightly depending on the meal, but in general, it averages out to around 320 each sitting.
In most cases, my meals consist of a large amount of proteins and carbs. That’s also because I am active enough to put these to good use. Between the Xbox Kinect and now having air in my bike’s tires, I’m excited for the summer!
This doesn’t mean you can have 350 calories of chocolate for lunch and dinner and expect to become healthy. Be smart about it.
Eat Less than I Will Use
I’m a huge fan of MyFitnessPal and have used it every day for just under 800 days. My weight loss adventure has taken a bit of time, but that’s because I’ve had a lot of issues over the past two years.
MyFitnessPal helps me keep track of everything I eat and how many calories I’ve burned from physical activity. This is because I have a Fitbit Charge 2 linked to the account.
Today, I focus on trying to keep my intake under my output. If I don’t have the calories for certain foods, I avoid them. If I want something tasty, I make sure I get enough activity to keep my numbers in the green according to the app.
5 Good Eating Habits to Get Into
I don’t believe in mainstream diet fads or get-slim-quick schemes. I rather enjoy certain foods and take a more Buddhist approach to eating habits: everything in moderation.
These are the best eating habits to lose weight fast for me. They may work for you, but remember, everyone is different. All I can do is show you how these weight loss habits are a success for myself.
1. Use Proper Portion Sizes
Portion control is probably one of the most important aspects to losing weight fast. Take a look at the suggested serving sizes on packages. Do you follow the daily recommended values? I know I didn’t at 290 pounds.
Nowadays, I have something like a 1/2 cup of teriyaki chicken and 2/3 cup of chicken fried rice for lunch. This is about 190 calories, 19 grams of protein and a whole lot of good taste.
This is another reason why I like using MyFitnessPal. It’s easy to see where you are eating too much if you track every morsel of food you eat.
A lot of people are incredibly overfed, and many don’t even realize it.
2. Stay Away from Fast Food
Fast food doesn’t equal healthy food. I know some days you are just done with the day and want to relax. But you need to focus on the bigger picture.
Part of the problem is commercialism. Brands try to convince people a $5 deal is a good lunch. That is, until you count up the calories inside that specific meal.
You are getting about three-times the food you actually need in one sitting under the guise of being a “good deal.”
Besides, I find most of the food I prepare at home is far superior in taste and quality while spending a fraction of what fast food costs.
3. Choose Fruit Over Cupcakes
It’s OK to have a snack here and there throughout the day, but try to choose more fruits than things like cupcakes or cookies. Personally, I’d rather have a few chunks of pineapple or a serving of strawberries compared to other sugary goods.
Not only is fruit far less in calories and fats, but you’ll get the vitamins you need to live. Everything from your bones to skin care is manageable through the vitamins in various fruits and vegetables.
Making healthier choices is a big contributor to how my eating habits have helped me lose nearly 70 pounds. And like I said, I physically feel better than I have since my early 20s.
4. Drink Less Soda Pop
I used to drink an insane amount of Dr Pepper. I stopped buying soda once I started using MyFitnessPal to track the calories. Essentially, one can of Mountain Dew is the equivalent of an entire meal for me.
Don’t get me wrong, I’m not anti-soda now. I’ll still have a can here or there if I can “afford” the calories. But for the most part, it’s no longer on my shopping list.
If I’m going to drink a meal, it’ll be a coffee from Caribou or Coffee Bean…which hits about 590 calories depending on the style of espresso.
5. Use MyFitnessPal
MyFitnessPal has made a major impact in my health. By keeping an eye on my intake, I’m able to get an idea of areas I need to work on while making sure I get a proper allotment of vitamins every day.
Another reason why you should consider apps like MyFitnessPal is they give you a platform to identify foods you are allergic to and comparing meals to how you feel the next day.
Do you get heart burn easily? Tracking your food helps you identify what foods are causing the issue.
If you don’t want to use this tool, find another that is similar. The Internet is full of free fitness apps, and not enough people are using them.
What Works Best for You?
These are the eating habits that work best for me. You might be different, and in that case, find something that works well for you. Don’t think of it as a diet, but more as a way to keep living.
You are what you eat…remember that.