I'm sharing some tips from caloriecount.com about dieting.hope it is useful to any of you!
Lack of Sleep
Numerous studies show that a good
night's rest is essential to maintaining healthy eating choices. Aim
for seven to eight hours a night, although the National Sleep Foundation
says, "Our sleep need depends upon genetic and physiological factors
and also varies by age, sex, and previous sleep amounts." The point is
to get enough sleep to feel refreshed and rejuvenated upon waking. To
get back on track, start by exposing your body to bright light in the
morning and avoiding it in the evening. Screen time, including cell
phone, TV, and computer use, should also be avoided within an hour of
Lack of Planning
hectic life is one thing, but an unorganized hectic life is unacceptable
if you’re trying to maintain healthy habits. The key to your success is
having a plan and staying organized. There is no shortage of tech-savvy
tools to help with grocery lists and meal planners,
let alone cell phones, email accounts, and tablets that can help with
setting alarms and sending reminders. Just as important as having a
plan, is having a plan B. Think of contingency strategies when life
happens. That way you learn to cope when you get a curveball. Be
flexible and realistic, and you’ll be a success.
extra half cup of rice here and a small bite of cake there may seem
like nothing, but calories add up and suddenly you’re 300 calories over
your daily limit without even realizing it! Stick to your plan, and log
everything you eat so you have a real picture of your caloric intake.
That means counting condiments and other food additives. Add ketchup or
mayonnaise calories in a sandwich, the milk and sugar in your coffee,
and the added oils you add when cooking as well. By staying aware of
these hidden calories, you’ll know how to keep them under control. You
may not think these small things count, but they do!
Letting Your Brain Go
healthy isn’t just about physical activity and eating right.
Mental health is a huge part of being healthy and happy as well! In
addition to exercising your body, make sure you don’t forget
about your brain! Get away from the TV or your phone for a bit
and work on activities that stimulate you mentally. Logic puzzles,
crosswords, reading, writing, and memory exercises are a great
way to keep your brain agile. Enroll in continuing education classes if
you have the time, or use your local public library to explore subjects
that interest you. You can also support brain health by lowering stress.
Do this by taking time alone to reflect, relax, and release any
negative thoughts and feelings that are a part of normal life. Social
interactions also support brain health. Rather than Facebook and
Twitter, get some face time with friends and family, join a club, or
talk to a stranger. These will help you gain perspective and appreciate
your place in the world.
Lack of Variety
though you may love that one food that you can’t get enough of,
incorporating variety into your diet is important because it will
provide you with a variety of nutrients. Eat a rainbow of fruits and
vegetables as much as you can, and be sure to also include nuts, beans
and legumes, proteins, healthy fats, and whole grains. In the way of
beverages, boost your intake of water and other nutritious beverages. As
you limit your sugar-sweetened beverage and juice intake, incorporate
healthy drinks into your diet. Raw juicing is a great way to add
vitamins and minerals from time to time, and drinking a variety of teas
can also supercharge your intake of antioxidants.