5 Simple Changes to Improve Your Diet
A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.
However, making major changes to your diet can sometimes seem very overwhelming. Instead of making big changes, it may be better to start with a few smaller ones. And it’s likely more manageable to start with just one thing, rather than all of them at once.
Here are 5 small changes that can make your diet a little bit healthier.
- Slow Down
The pace at which you eat influences how much you eat, as well as how likely you are to gain weight. In fact, studies comparing different eating speeds show that fast eaters are much more likely to eat more and have a higher body mass index than slow eaters.
Your appetite, how much you eat and how full you get are all controlled by hormones, which signal to your brain whether you’re hungry or full. But it takes about 20 minutes for your brain to receive these messages. That’s why eating more slowly may give your brain the time it needs to perceive that you’re full and may help you eat less.
- Don’t Shop Without a List
There are two important strategies to employ when you go grocery shopping: make your shopping list ahead of time and don’t go to the store hungry.
Not knowing exactly what you need makes room for impulse buying, while hunger can cause you to toss even more low-nutrient foods into your shopping cart.
That’s why the best strategy is to plan ahead and write down what you need beforehand. By doing this and sticking to your list, you’ll not only buy healthier items to keep around the house, but you’ll also save money.
- Cook at Home More Often
Try to make a habit of cooking at home most nights rather than eating out.
For one, it’s easier on your budget. Second, by cooking your food yourself, you’ll know exactly what’s in it. You won’t have to wonder about any hidden unhealthy or high-calorie ingredients. Also, by cooking large servings, you’ll also have leftovers for the next day, ensuring a healthy meal then too.
- Be More Active
Good nutrition and exercise often go hand in hand. Exercise has been shown to improve your mood, as well as decrease feelings of depression, anxiety and stress. These are the exact feelings that are most likely to contribute to emotional and binge eating.
Aside from strengthening your muscles and bones, exercise may help you lose weight, increase your energy levels, reduce your risk of chronic diseases and improve your sleep.
So, aim to do about 30 minutes of moderate to high-intensity exercise each day, or simply take the stairs and go on short walks whenever possible.
- Get a Good Night’s Sleep
The importance of good sleep can’t be overstated.
Sleep deprivation disrupts appetite regulation, often leading to increased appetite. This results in increased calorie intake and weight gain. Being sleep-deprived also negatively affects concentration, productivity, athletic performance, glucose metabolism and immune function.
That’s why it’s important to try to get adequate amounts of good-quality sleep, preferably in one bout.
