What Is The Purpose of Liquid Diet Before Surgery?

What Is The Purpose of Liquid Diet Before Surgery?

A liquid diet before surgery is required to ensure that your intestines are empty during the procedure. Frequently, it is necessary a few weeks before a scheduled weight loss surgery. With the help of a cosmetic surgeon, you can lose weight and feel better about yourself. Your doctor might require you to undergo a liquid diet prior to surgery if you have not achieved your weight goal before the surgical procedure.

2 Weeks before your bariatric surgery, your doctor will advise you to switch to a liquid diet. Following your surgeon’s advice is significantly crucial as the operation’s success will highly depend on it. In addition, your health improvement post-op will also be affected.

 

 

What is Clear Liquid Diet?

beveragesBy definition, a clear liquid diet is a process of consuming nothing else but clear liquids. It includes broth, water, and gelatin which are all easy to digest. Unlike solid foods, clear liquids do not leave any residue in the stomach, leaving it nice and clean for the operation. This diet is usually recommended to patients who are about to undergo weight loss surgery.

But because a clear liquid diet cannot provide proper nutrition such as calories, carbohydrates, fat, and many more, it should not be continued for an extended period.

What is considered clear drinks or foods?

If you are worried about the variety of drinks you can have during your diet, fret not. There are several clear drinks and foods that you can consume. It does not necessarily have to be crystal clear, as long as you can see through your drink.

Some examples are fruit-flavored beverages, flavored water, tea, Gatorade, Jell-o, and popsicles. You can even have coffee with less sugar and creamer.

The Importance of Liquid Diet

So what makes a liquid diet so important prior to surgery? It’s not just about helping you reach your goal instantly. But instead, it’s for your safety. A liquid diet allows your surgeon to perform the bariatric operation without any blockage in your stomach. Patients who are particularly obese have an enlarged liver, which might make your surgeons work a little more complicated as the liver covers the stomach.

Unfortunately, this is one of the top reasons why some surgeons opt to stop the surgery. The hindrances in the intestines and stomach make it unsafe to continue the operation.

What about nutritional concerns?

You don’t have to worry because your surgeon will indeed include protein shakes in your liquid diet. While you are on a pre-op diet, your fast weight loss may also break down your muscle mass. This is why you need to drink beverages with high protein. Specifically, you will need at least 60 grams of protein before your bariatric surgery per day.

Results

Frankly, going through a liquid diet is no fun. There are days where you will be tempted to cheat and indulge in your favorite meal. But you can expect to achieve the weight you and your doctor have been trying to get. In short, it does its purpose.

Be sure to follow the bariatric program guidelines to ensure that your stomach and intestines are clear for your upcoming surgery.

Pre-op Liquid Diet Example

Your doctor or dietitian will most likely provide you with specific drinks to include in your liquid diet. But you can expect the following clear beverages in your diet program:

  • clear liquid dietsugar-free popsicles
  • gelatin
  • honey or sugar
  • hard candy
  • sugar-free drinks
  • carbonated liquids (root beer and cola)
  • decaffeinated tea without milk
  • decaf coffee without milk
  • broth
  • vegetable juice
  • sugar-free fruit juice
  • flavored water

Full liquids will include protein shakes. There is nothing much to be concerned about because your doctor will always ensure that you are healthy even though you only consume liquid foods.

Post-Bariatric Surgery Diet

After the surgery, you will have to continue your liquid diet. Your doctor will advise you to avoid solid food and continue following your liquid diet guidelines for about two weeks. After that, you will be allowed to start a soft food diet. You can add solid foods gradually and lead to healthier eating moving forward.

Staying hydrated is crucial as well. Your surgeon will ask you to drink 96 ounces of water daily. That may seem a lot, especially for people who are not used to drinking more than three cups of water daily. Yet the goal is not to gulp it all at once, but instead, sip more liquids frequently.

Once you are introduced to solid foods again, you might need to wait for an hour before drinking water. Remember that at this point, your stomach is smaller than it used to be, hence, making its food capacity much smaller as well. It would be best if you gave your stomach an hour to digest the foods first before drinking.

Risks

Due to the lack of nutrients, a clear liquid diet can be quite risky. You should only opt to do it with your doctor’s permission.

If your doctor instructed you to start the program before a medical test or medical treatment, it would be safer to follow the guidelines precisely as it is. Failing to do so may lead to inaccurate medical test results.

Health Conditions to Consider

Lastly, let your doctor know immediately if you have diabetes, low BMI, an eating disorder, an endocrine disorder, or nutritional imbalances. Ensuring your health and safety will be your dietitian’s utmost priority above anything else.

 

 

 

 

 

References:

Clear liquid diet (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/clear-liquid-diet/art-20048505)

What is the Liquid Diet Before Weight Loss Surgery? (https://weightwise.com/blog/what-is-the-liquid-diet-before-weight-loss-surgery/)

Go Foods: Excellent Energy Providers To Stay Active All Day!

Go Foods: Excellent Energy Providers To Stay Active All Day!

Go foods are one of the food groups we know to maintain a balanced diet. A balanced diet involves the appropriate combination of all three food groups. Furthermore, we have to eat healthy foods so that our body will stay strong and free from health issues. If you want to know various alternatives for all your health care needs, find out more at www.healthon21.com.au. Their health care services cover all stages of life.

 

Go foods

Pasta everyone! Let's savour this meal together.Overall, we have three food groups. The Go, Grow and Glow foods. These three groups compose various healthy foods that play vital roles to keep us in excellent health condition. This article will focus on Go foods, but it doesn’t mean the other two groups are unnecessary. All of them are essential to the body.

It is the food group that provides energy so that an individual will remain active each day. These foods contain fats and carbohydrates, where the energy source will come from. In effect, they can get sufficient energy to stay active and remain fit to do exercises.

This food group is the foundation of a healthy diet. From the name itself, “Go”, we can quickly understand this name as healthy foods to make us move. For example, this food group is beneficial to individuals who do physical labour, children, pregnant and breastfeeding women.

Aside from providing energy, this food group is essential to maintain the healthy function of the brain. In effect, it can continuously provide the fuel necessary to keep the body moving. However, if we are not eating healthy foods, there is no way to maintain the body in good shape.

 

Examples of Go foods

The following are the foods that fall under this food group. Eat any of them sufficiently to maintain a good level of energy throughout the day.

All of these are only a few healthy sources of energy. There could be more of these sources to keep the body constantly active. According to studies, adults need about 255 to 325 grams of carbohydrates a day.

 

Importance of a balanced diet

A balanced diet will help you acquire the nutrients that your body needs. As a result, you can keep it functioning correctly. Without this, our body will be prone to disease, infection, fatigue, and low performance.

In actuality, if children won’t get enough healthy foods, this will lead to growth and developmental problems, poor academic performance, and frequent infections. Moreover, if the parents won’t do anything about this, their children will carry unhealthy eating habits until they grow old.

A balanced diet usually includes plenty of fresh foods and limited processed foods. Healthy foods, including the three food groups, are beneficial to keep the proper supply of nutrients to the body. However, we cannot remove the fact that we don’t have enough education to prepare a balanced diet.

For this reason, it would be best to ask a physician or nutritionist to help you create a balanced meal for the whole family. They will surely provide you with recommendations to enhance your overall health.

 

Conclusion

All three food groups are essential for the body. In this case, the next thing we have to do is identify how to prepare them in a balanced way. Since each food group plays individual roles for our health, it would be best to know how to include each of them in a meal.

In general, balancing a meal is essential to ensure that the body will receive the right amount of nutrients from each food group. Eating healthy allows a person to live a longer life in the long run.

Healthy Plate from Kids Food Pyramid Guide

Healthy Plate from Kids Food Pyramid Guide

Parents are often worried about how they can get the variety of healthy food that they need to introduce to their kids. A great way to do that is to follow the kids’ food pyramid. You can see there the different food groups that you need to make certain that your kids would eat. According to the food pyramid levels, your kids get to have a balanced meal that can give them the nourishment that they need as they grow. Is the kids food pyramid the same as the traditional one?

 

 

Kids Food Pyramid: Is it Different?

Everyone needs to have the right amount of nutrition in their body. Good food means better chances of building a healthy body strong enough to ward off any sickness or infection. Parents want this most especially for their kids, so they want to make sure that they give the right amount of everything for their little one. This is where the United States Department of Agriculture (USDA) designed the Kids Food Pyramid. This food guide makes it easier for kids to understand what they need to eat and for parents and guardians to create meal plans that are both nutritious and complete.

new food pyramidIn the new Kids Food Pyramid, USDA made use of vertical color-coded sections that represent the 6 food groups: grains, vegetables, fruits, protein, dairy, and fats and oil. Each section has different widths, denoting the portion size that you need to consume per food group. For example, a good food plate should contain more carbs, veggies, and fruits, fat-free, then a good amount of meat for protein, and a glass of milk.  These sections also appear in the traditional food pyramid but are placed horizontally, making it seem that the section with the bigger portion is the most important. With the new food guide for kids, every food group gets the same significance and value; it only dictates the portioning.

There is also the Kids’ Healthy Eating Plate, an informative visual guide on what foods should be on a child’s plate when it comes to breakfast, lunch, and dinner. These concepts hold the same thought and importance, but we would like to put an emphasis more on the new Kids’ food pyramid for the time being.

 

The Healthy Food Groups

Here are the food groups as represented by the color-coded vertical sectioning.

Orange – Grains (cereals, bread, rice, pasta, etc.)

The widest among the sections, kids need carbohydrates to get enough energy for the day. Active kids need to consume certain amounts of whole grains in rice, bread, and oats, based on their age and weight. For instance, kids 2 to 8 years of age should have 3 to 5 oz of whole grains daily, while  9 to 18-year-old teens should consume 5 to 7 oz.

Green – Vegetables

Consider fiber as an essential component for one’s digestion. Eating green leafy veggies can help in making sure our kids’ bowel movements run smoothly, eliminating wastes consistently without fear of diarrhea or constipation. Make sure that your kids consume at least 1 to 3 cups of vegetables for the whole day.

Red – Fruits

A good source of organic sugar that converts to energy, kids should consume fruits also because of the essential vitamins and minerals you can get from them. Give kids 1 to 2 cups of fruits, whether as a dessert or a snack!

Yellow – Oils and fats

This section is not necessarily considered a food group, but these also give good things to our body, such as helping us ward off disease risks, maintain our body temperature, and many more. As a rule of thumb, you can opt for a fat-free plate to reduce your risk of developing heart conditions or obesity. Make sure that you consume fat-free meals, or at least you choose the good fats, or monounsaturated and polyunsaturated fats, and add them to your kids’ diet sparingly.

Blue – Dairy products (milk, cheese, yogurt, etc.)

A very good source of calcium and vitamin D, dairy foods keep our bones and joints healthy and strong, making us move and groove better. Ensure that your kids drink 2 to 3 cups of milk, or 1 to 2 ½ oz of cheese every day.

Purple – Protein (meat, fish, nuts, eggs, and beans)

One more thing that you can see in this new food pyramid is the presence of the stairs on the side of the diagram. This symbolizes the fact that while food gives you good nutrition, exercise also promotes a healthier body. The combination of both makes it easier for parents and guardians to provide better nourishment for the kids.

 

Kids Food Pyramid: What About Snacks?

traditional food pyramidChildren, like adults, frequently fall into the pit of choosing junk foods for snacks. The convenience, flavor, and affordability of these treats capture their tastes and cravings. Unfortunately, these do not provide the goodness you need for your growing child. What’s worse is the fact that sugary, preservative-rich foods can hurt your overall health, starting with your teeth. Parents should consider getting excellent snack options in plain sight for children to grab after school or on weekends between meals.

For parents, fruits are the best bet. Make a fruit bowl for your movie time. Slice apples and prepare a peanut butter dip so they can experiment with flavor combinations. Prepare veggie sticks; cucumber, carrots, celery, and even zucchini can do the trick! Yogurt mixed with wild berries and honey can satisfy your kids’ sweet tooth.

 

Kids Food Pyramid: Practice What You Preach

Apart from making sure that your kids consume the right amount of each food group, you should also act as a good example to your little ones. Let us encourage each other to choose foods in their most nutrient-dense forms as often as possible, to keep added sugars and saturated fat intakes to a minimum.

Become an advocate of having a healthy diet and exercising so that not only are you introducing good food, but you are also maintaining the strength and overall health of your body through working out and staying fit and active.

 

References:

Kid’s Healthy Eating Plate

https://www.hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate/

Fats and Cholesterol

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

A Food Guide Pyramid for Kids Helps Teach Good Nutrition

https://www.colgate.com/en-ph/oral-health/nutrition-and-oral-health/a-food-guide-pyramid-for-kids-helps-teach-good-nutrition-0913

MyPlate Food Guide

https://kidshealth.org/en/kids/pyramid.html

Back to Basics: All About MyPlate Food Groups

https://www.usda.gov/media/blog/2017/09/26/back-basics-all-about-myplate-food-groups

Updated: The Kids’ Food Pyramid

https://www.parents.com/recipes/nutrition/kids/updated-the-kids-food-pyramid/

 

Diabetics Food Pyramid: What You Need To Know

Diabetics Food Pyramid: What You Need To Know

The diabetic food pyramid is very different from the regular food guide or pyramid. In this specific guide, the food gets categorized based on their carbohydrate and protein content. Are you diabetic? Do you want to understand how to make a meal plan based on the food pyramid for your health condition? Read on to know more.

 

Diabetics Food Pyramid: Difference from the Traditional Guide

The truth is, choosing the right food to eat when you have diabetes and controlling your blood glucose is quite a challenge. If knowing what you need to eat to stay fit and healthy feels like a real struggle, imagine how difficult it would be to choose good food that has low sugar content.

According to the American Diabetes Association, if you have diabetes and you want to follow the traditional food pyramid, you may have to ditch some logical choices when it comes primarily to your carbohydrate and protein food selection.

 

  • Carbohydrate Group

You may see in the regular food pyramid that the base part includes the bread and cereals group (carbohydrates). On the other hand, the diabetic food pyramid contains these food types and includes vegetables like legumes and starchy ones like potatoes, corn, peas, sweet potatoes. So, it does not matter what the food is made with; what matters is the carbohydrate content that can affect your blood glucose.

  • Protein Group

In the traditional food diagram, beans are part of protein-rich foods. However, suppose the diabetic food pyramid is your basis. In that case, the experts place beans on the carbohydrate level since their carb content is higher than their protein value, allowing you to better manage your blood glucose. Another difference you would see is about the cheese. Though this is a dairy food example and contains carbs, the diabetic food pyramid places cheese with protein.

Protein-rich foods necessary in the diet of diabetic patients do not revolve around meat alone. Foods that contain the right amount of protein include tofu, eggs, beans, and nuts.

 

Other Food Groups In The Diabetics Food Pyramid

  • Vegetables

Green leafy vegetables and plants that have fiber fall in this category. As mentioned earlier, veggies that have high carbohydrate content have transferred to the carbohydrate level, together with the bread, rice, and starch.

  • Fruits

You need to consume a daily allowance of 2 to 4 serving sizes of healthy fruits if you want a complete diabetic diet without elevating your blood glucose.

  • Milk

If the milk group in the traditional level is already small, you can expect that it gets visibly smaller with the diabetics’ food pyramid. According to the American Diabetes Association, you can get 2 to 3 servings a day. This can get translated into serving sizes of 2 to 3 cups of milk or yogurt, and you are good to go!

  • Fats, Sweets, and Oily Foods

sugar intake for diabeticsUnderstandably the smallest food groups for both food pyramid diagrams, you should highly consider these as indulgent choices. Potato chips, biscuits for cookies, cakes, ice creams, and fried viands fall under this category. Want a rare and special treat for an exceptional occasion or celebration? Make sure that you choose one in this category.

 

Snacks from The Diabetics Food Pyramid

Want to create a perfect snack idea using the diabetics’ food pyramid? Here are some of what we can recommend from the well-categorized food groups that are both healthy and safe so as not to aggravate any of your diagnosed medical conditions.

Boiled eggs

Rich in protein and fats, experts from the American Diabetes Association found out that eating hard-boiled eggs help in lowering your blood sugar. A study including non-insulin-dependent diabetic patients eating 2 hard-boiled eggs daily have been found to lower their fasting blood sugar while following this recommended serving size for 12 weeks.

Yogurt

Another dairy product that’s rich in antioxidants, fiber, and protein. The probiotics present in the food metabolizes food without increasing or affecting your body’s sugar content.

Nuts

Cashews, macadamia nuts, hazelnuts, and especially almonds – these nuts are perfect for diabetic patients. Not only are these full of essential vitamins and minerals like magnesium, manganese, and Vitamin B1, but they also have their fair share of good fats, protein, and fiber for your better nutrition.

Avocado

diabetic meal planA fruit that technically does not go with your fruits food group, avocado is more likely grouped with oily foods.  Filled with high-fiber content and monounsaturated fatty acids, this fruit can help manage your sugar and control the spiking of your high-sugary symptoms. According to the American Diabetes Association, follow a serving size of ¼ to ½ of an avocado fruit as a daily serving size, and you are good to go!

 

If you need more information about what you should eat as a diabetic patient, we hope that this article helps you understand and plan out your daily meal times safely and enjoyably. Armed with this knowledge, satisfying your cravings may never be too hard moving forward.

 

References:

Elliot B. (January 2018).The 21 Best Snack Ideas If You Have Diabetes

https://www.healthline.com/nutrition/best-snacks-for-diabetes

January 2019. Diabetes Food Pyramid

https://www.diabetes.co.uk/food/diabetes-food-pyramid.html

New Healthy Eating Guidelines & Food Pyramid

https://www.diabetes.ie/new-healthy-eating-guidelines-food-pyramid/

Diabetes Food Pyramid

http://www.exercise4weightloss.com/diabetes-food-pyramid.html

Which Fruit Juice Is Good For Eyes?

Which Fruit Juice Is Good For Eyes?

Our eye health is one of the most important things that we should always prioritize. Every eye doctor would agree that it is imperative to get your eyes checked by a specialist from time to time to ensure that complications will not arise. In this article, we are going to discuss which fruit juice is good for the eyes and what kind of nutrients do our body needs in order to maintain good eyesight.

 

Importance of Eye Health Care

Healthy eyes help us in so many ways. It generally lets us perform our daily tasks without any difficulty and gives us the freedom to enjoy our environment. The best way to protect your eye health is by eating nutritious food and visiting an eye doctor regularly.

eye health careAdditionally, our eyes have a direct link to our brain, making them a great contributor to how we perceive and understand information. In short, the brain and eyes must have a healthy relationship to improve our quality of life.

Good eyesight also plays a part in improving our other skills such as athletic ability, learning, comprehension, and hobbies.

 

How to Maintain Healthy Eyes

Keeping your eyes healthy and well functioning is a responsibility that you need to take seriously. Thankfully, there are plenty of ways to maintain your eye health. This includes eating foods rich in beta carotene, exercising, getting enough sleep, and many more. Let us find out how these eye health care regimens can promote good eyesight.

  1. Exercising. Being physically active helps in regulating our blood circulation, this eventually improves the oxygen levels in our body, which is essential in removing toxins and keeping our eyes healthy.
  2. Getting enough sleep. Good rest can improve your vision and eyesight. You can tell the difference by trying it out yourself.
  3. Drink fruit juices with beta carotene and complete nutrients.
  4. Always wash your hands. This is very important most especially for people who wear contact lenses. Our hands in usually infested with various germs that is why it is important to keep them clean. These germs and bacteria can harm your eyes and may even cause infection.
  5. Avoid smoking. This habit can expose your eyes to harmful elements which can put your eye health at risk. Ask your eye doctor to know the connection between smoking and poor eyesight.
  6. Wear eyeglasses. Exposure to UV light can also do harm to your eyes. Wear sunglasses with UVA and UVB protection to protect your eyes from harm.

 

Fruit Juice For Good Eyes

You can keep your eye health at optimum condition by consuming foods and drinks that are high in beta carotene among other nutrients. to give you some ideas, refer to the list of fruit juice below:

  • Berry smoothie or juice. All kinds of berries have antioxidant properties that help the body fight oxidative stress. As we grow old, some parts of our eyes are slowly deteriorating, this process can be slowed down by berries respectively.
  • Apple-beet-carrot juice. These three fruits have their own nutrients that can help in boosting the health of the eyes. Apple contains bioflavonoids, beet has lutein and zeaxanthin, and carrot is rich in beta carotene, all of which are good contributors to healthy eyes.
  • Spinach-broccoli juice. Green vegetables like spinach and broccoli contain lutein and zeaxanthin that can protect your retina from the harms of UV light.
  • Banana juice. Bananas also contain beta-carotene which our body eventually turns into Vit. A. This nutrient is the key ingredient in maintaining a good vision.
  • Orange juice. Orange juice is rich in Vit. C. This nutrient is essential in keeping the blood vessels in the eye firm and secure. It is also helpful in lowering the risk of cataracts.
  • Tomato juice. Tomatoes are rich in lycopene. This can defend your eyes against diseases and complications linked to vision.
  • Potato pumpkin soup. Aside from fruit juice, several vegetable soups can also provide essential nutrients for good eyes. Potato pumpkin soup, for example, is a good source of beta-carotene.

Apart from fruit juice, you can also improve your eyesight with nutrient-rich foods that are highly recommended by doctors. See the list below to improve your eye health:example of foods good for eyes

  • Fish. Opt for fishes that are rich in omega-3 fatty acids. This oil can help in preventing dry eyes caused by daily activities. Fishes like tuna, salmon, sardines, and mackerel are good sources of this nutrient.
  • Peanuts. Just like fish, nuts are also good sources of omega-3 and Vit. E which can provide protection against eye problems caused by aging. Walnuts, cashews, and lentils are some of the best peanuts good for the eyes.
  • Chia seeds, hemp seeds, and flax seeds are also good sources of Vit. E.
  • Any kind of fruit that is rich in Vit. C like grapefruits, lemons, and oranges.
  • Leafy green vegetables. Lutein and zeaxanthin can usually be found in green colored vegetables like spinach and collards.
  • Carrots. If there’s one vegetable that’s been constantly listed in foods for the eyes, it’s definitely carrots. It is very rich in beta carotene and Vit. A. These 2 nutrients play a vital role in improving our vision.
  • Beef. This meat is rich in zinc which is commonly associated with elongating and maintaining eye health. According to doctors, Zinc can slow down vision loss caused by aging.
  • Eggs. Eggs are a good source of nutrients such as lutein, zeaxanthin, Vit. C, Vit. E, and Zinc.
  • Water. Water is a natural therapeutic fluid that helps our body in many ways. It promotes enough moisture in the eyes and prevents dehydration as well.

Foods To Avoid

Even though there are plenty of ways to maintain good eyes, some foods can also be harmful to your eye health. Some of these foods are as follow:

  1. Dressings, toppings, and condiments. These foods are high in fat and must only be consumed occasionally.
  2. White foods like pasta, bread, rice, and flour.
  3. Fatty foods. Foods that are high in preservatives are not recommended as well as they are usually filled with unhealthy components.
  4. Margarine. Avoid the fats from margarine by switching to avocado or coconut oil.
Examples Of Bad Eating Habits And Ways On How To Break Them

Examples Of Bad Eating Habits And Ways On How To Break Them

Generally speaking, people are naturally food lovers. However, how far can they go with eating? What if it results in bad eating habits? Go to Bulk Nutrients Protein Australia to know what is best for your diet and your active lifestyle.

Bad eating habits usually end up getting poor nutrition. It is either overeating, not enough eating of healthy foods, as well as bad eating practices. Sometimes, these bad eating habits are not noticed and continually practised without being aware of it. There are several of these bad eating habits, actually.

 

Common Bad Eating Habits

Bad eating habits are not only about overeating and then, gaining weight. It is also about the development of sneaky habits that we are usually not aware of. People who want to limit overeating should combine with regular gym exercises. Check this link to see what equipment you could use. Here are some of the common bad eating habits, which include simple ways to break them adequately.CIA: midnight snack eater

  1. Eating Mindlessly: In effect of our love to eat, we usually eat without thinking about how it would affect our diet and lifestyle. For example, we eat using plates or bowls without considering the amount of food it could contain. Therefore, the bigger the container, the larger amount of food we can eat. In the long run, we will start to gain weight. Once we gained weight, sooner or later, our lifestyle will also start to change. To break this habit,  we should start eating using smaller plates or bowls. It would also be best not to eat directly from the food container or pack.
  2. Having midnight snacks: During this time of the day, we sometimes feel the urge to eat some more at night. We even called it midnight snacks. However, allowing this pleasure ends it up as a bad eating habit. Uncontrollably, we tend to lose the amount of food we take. This affects our goals for weight loss. A way to break this habit is to discipline yourself not to take any more food after dinner. Program yourself that after brushing your teeth, eating food is no longer allowed. In case that your tummy is really craving for food, choose the food that is not heavy such as a piece of cheese or a slice of fruit.
  3. Unlimited snacks every day: Snacking is one of the hard habits to break. Majority of us are guilty about it. We always have our source of snack in our drawers or cabinets, such as junk foods. Little did we know that keeping this junks and continuously consuming them does not benefit us at all. There are no nutrients beneficial to our body. To correct this, it would be better to have healthy snacks around such as yogurts, cucumbers or almonds.
  4. Not having breakfast: Even though we know that breakfast is the most important meal of the day, we usually disregard this, especially when our daily tasks occupy us. We forget that breakfast provides us with the boost of energy we need for the day. In case we can’t help these conditions from occurring, it would help if we have healthy foods that we can consume on the way. We can eat fruits, yogurt or perhaps, a cereal bar.
  5. Stress eating: Usually, people dealing with a lot of stress happens to divert attention through eating. We tend to burst our emotions through eating uncontrollably. To avoid this, we can choose either to have a walk outside and get some fresh air or have a short talk with love ones or close friends. It is better to move away from the kitchen during our emotional periods.
  6. Eating fast without chewing properly: The quicker we eat food, the harder the stomach’s ability to digest it. As a result, we become overweight. In contrast, we have to eat slowly and chew the food thoroughly. Drinking water will also help us feel fuller.
  7. Not getting enough sleep: Lack of sleep or completely being sleepless affect weight loss. With this in mind, we should work out with the daily routines that can lead us to a good sleep at night. For example, keeping a comfortable ambience of the room that can make us easily fall asleep. Additionally, going to bed early can also help. Early avoiding activities before bedtime will help us travel quickly off to dreamland. Check here how to get a tracker to set your daily schedule.
  8. Too much salt content: Too much salt in food can contribute to developing high blood pressure, which can also lead to a heart attack or stroke. In this case, we should limit our consumption of salty foods as well as put salt during cooking. If eating outside, sauces that are probably with high sodium content is better served aside.
  9. Depriving self of the favourite foods: Just because we fear gaining weight means we will not eat even the food we love. Every food intake is okay as long as taken with complete moderation.sleepless nights
  10. Poor meal planning: Doing something without planning is reckless. Same goes with eating. It should be planned daily. In this case, setting the meal to eat every day opens up a variety of food as well as a balanced diet to enjoy.

 

Bottom line

We must practice healthy eating habits if we want to achieve our target weight loss. Maintaining discipline with our eating habits will contribute to keeping good overall health condition. So, start today and break your bad eating habits while you can. In the long run, you will gain several health benefits instead of weight gain. You will surely enjoy these benefits in your lifetime.