Monitor food to control weight
by : Valerie Early, RD
Let’s look at how food monitoring plays a role in weight.
Food monitoring can help you assess your calories, food portions and meal timing, as well as to identify eating patterns that aren’t in your best interest to lose weight. Depending on your personal goal, food monitoring can help you maintain your weight and lose body fat, lose weight and body fat, or gain weight.
Here are some easy tips to follow if you want to maintain or lose weight.
*** Don’t eat after 7 p.m.
*** Eat at home as much as you can, or pack a lunch or snack as often as possible.
*** Don’t skip meals””consuming inadequate calories stresses the body and often leads to eating binges.
The following tips can be very helpful if you want to gain weight. They are my top three recommendations for weight gain, and they work every time when adjusted to meet your body’s caloric needs.
*** Eat lean protein in the evening with a healthy carbohydrate. Try 4-6 organic egg whites or ¼-½ cup of Egg Beaters, a whey or plant-based shake (such as Complete Shake, made by NSA), and a carbohydrate like a pear.
*** Add nutrient-dense foods that contain lots of calories with low volume so you aren’t as overly full. Some examples of high-calorie, low-volume foods are ¼ to ½ cup of any nuts or seeds added to a salad or eaten with an apple at snack time.
*** Add healthy fats to your meals or snacks. Add 1 teaspoon-2 tablespoons of flax oil with lignans, olive oil, or coconut oil to your cooking, salads, shakes, or foods.
Eating too few or too many calories at meals can contribute to weight gain and increased body fat. Start with a specific calorie or habit change. If that doesn’t work, monitor your food intake with a food journal, adjust your food intake or activity level, eat at least four to six mini meals per day and seek a health professional to assess other possible causes of your lack of progress.
Knowing a few simple food facts can go a long way towards creating and maintaining your food, weight and hormonal balancing goals!
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