Each of us looks to achieve that ideal goal weight and body composition. It could be losing weight, gaining weight, or losing fat or gaining muscles. Our bodies are different, and here at Alpha Coach we understand that no one size that fits all.
Because of these differences, it is also important to understand that our inputs determine the output – whether that’s favorable or not, lies entirely on what we put in.
While we tailor each program to individual needs, there are some practices that apply universally. And that’s cultivating good eating habits that each of us could follow in our own way and still stay on track for success.
In a nutshell, here are 10 healthy eating habits we advocate:
- Eat more home-cooked meals: We all know the benefits of home-cooking – especially because when you know what’s going into your meal, it’s easier to manage. Limit take-out or restaurant food – there’s little control or thought given to calories or portion sizes in these meals.
- Substitute fruits as snacks: Switch to fruits as your snack meals, they are easy to digest, contain antioxidants and necessary carbs to keep you going, and manage any sugar cravings. This cuts the intake of snacks that come from packets containing preservatives, salt and empty calories. Lower calorie fruits like papaya, muskmelon, watermelon, berries, strawberries etc are great snacking options.
- Fresh vegetables with meals: Do not underestimate the power of vegetables. It takes getting used to eating them, if you avoided them in your childhood. A generous helping of veggies in every meal, goes a long way to keep you healthy.
- Limit breads and bread snacks: We all occasionally crave toast for breakfast or a crusty bread with our soup, but there is always a tendency to over consume processed food groups like breads. So they end up doing
more harm than good. Have them in moderation.
- Good proteins: Add some good proteins to all your meals. Curd, tofu, paneer, yogurt, soyabean etc are good sources of proteins for vegetarians. Non-vegetarians have a lot more options from eggs, fish, chicken and even red meats in moderation.
- Stocking healthy snacks: Shop for healthy snacks in advance. Be prepared for a snack feast with carrots, fruits and green teas. When hunger does strike, we usually throw rationality out the door – so it’s best to be prepared.
- Watch the dressing: That extra butter, mayo, sour cream to your plates all add tons of extra calories that may throw you off your daily allowance – be careful and measure your sauces every time.
- Eat to 80% fullness: Try eating up to 80% of your usual portion size. Eating slowly usually helps to stop when you get the first hint of being full and also provides benefits, such as feeling more satiated and satisfied with less food, and decreasing total caloric intake. Eating until 80% full has been proven to improve health in the long run.
- Stay hydrated: Drink a minimum of 3-4 liters of water daily. Hydrated bodies tend to function better and flush out toxins and waste from the body naturally. Here’s a tip: when you feel hungry try drinking some water first, instead of opting for a snack – you’ll notice that quenching your thirst helps quell “assumed” hunger.
- Track your food: Keeping a food diary is practically a healthy habit in itself. By tracking your food and you know what nutrition you are giving your body and where those extra calories and weight is coming from.