Summer is almost here ladies! With spring already in session, its time to modify our winter eating habits and get fit for the season of swimsuits and lounging poolside. We are all busy women; from developing an ad campaign, to running after the kids, to staying up late for a final. However, that doesn’t mean we can’t make a few changes to help us look and feel our best this coming summer.
Here are a few easy steps to ease your way into changing the way you eat. Whether you are looking to shed a few pounds or just wanting to eat healthier, these 7 steps will jump-start you to a healthier lifestyle.
1. Breakfast is Key
We have all heard the saying, “Breakfast is the most important meal of the day”. Well ladies, its true! Eating breakfast helps to regulate our appetite, so we aren’t starving by noon and willing to eat an entire pizza pie alone. Start your day with a hearty bowl of oatmeal with ½ cup of your favorite fruit (fresh fruit preferably), or try a Tomato & Cheese Omelet (low-fat cheese please!) with 1 slices of whole grain bread. You can come up with your own plan; the key is to have a balanced breakfast.
2. Drink More Water
This is another known solution, but many of us don’t implement this into our daily lives. Besides aiding in helping us lose weight, research has shown drinking water helps to give us a radiant, healthy, younger looking complexion.
3. Portion Control
Its okay to want that bowl of ice cream sitting at the party table near you, but understanding how much to eat of your favorite foods is key. Here are some simple examples to help you determine portion size:
1.Cooked Meat (ex. Beef) = Deck of cards
2.Rice = A tennis ball
3.Small candies or nuts = One hand full
4. Food Swaps
As I mentioned before, it’s okay to have your favorite foods in moderation. You can also swap healthier versions of your favorite foods. Here are a few simple swaps for an everyday sandwich: (calories listed below are based on research)
1.Whole Wheat Bread (100 calories per slice) VS. White Bread (140 calories per slice)
2.Mustard (16 calories per serving) VS. Mayo (103 calories per serving)
3.Turkey Breast (70 Calories per slice) VS. Salami (100 calories per slice)
4.Swiss cheese (70 per slice) VS. Cheddar cheese (110 per slice)
5. Beware When Dining out
Eating out can be tricky. Many restaurant entrees are loaded with fat, preservatives, and empty calories. One way to cut calories and gain control is to “order everything on the side”. Who says you can’t have that yummy chicken alfredo? Just ask the server to put the alfredo sauce on the side. This allows you to control the amount of sauce you use.
6. Stressful Eating
We all have those days where we just want to lay on the coach with a tub of ice cream. However, fighting the initial temptation can lead to a smaller waistline! Finding alternative ways to relieve stress such as exercising, talking to a friend or, reading a book can help distract you from reaching for food.
7. One Step at a time and Do Your Research
Stay positive and take it a step at a time. These small changes will create huge results overtime. Also, I encourage you to do your own research to find healthier food choices. Put the control in your hands by figuring out what best fits your goals and lifestyle.
Good luck. I hope to see you poolside!