Healthy Eating Tip - Corporate Fitness Works
Healthy Eating Tip If you’re like the majority of people who make a New Year’s resolution to lose weight, it might be tempting to try one of many fad diets that promise fast, easy weight loss. It’s important to remember that fad diets, or diets that either eliminate or require excess intake of one or more food groups, are not the key to long term weight loss; an estimated 95% of weight loss through dieting is regained within two years. This year, resolve to achieve a healthy weight through small, sustainable changes to your eating habits such as:
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Eat Breakfast Breakfast eaters tend to make healthier food choices for the rest of the day, and the majority of people who successfully lose weight report eating breakfast at least five days per week.
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Clean Up Your Countertop People who keep foods like candy, cereal, or chips on their kitchen counter tend to weigh more than people who store food out of sight, or only have a fruit bowl on their counter.
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Shrink Your Portions Portion control has been associated with long-term maintenance of a healthy weight. Easy ways to practice portion control include serving meals on a smaller plate, boxing half your meal when it’s brought to your table at restaurants, and not eating foods like cereal or popcorn directly from the package.
From Corporate Fitness Works Registered Dietitian, Meg Wheatley Corporate Fitness Works, Inc.
Sources: Matz, J., & Frankel, E. (2004). Beyond a shadow of a diet: the therapist's guide to treating compulsive eating. New York: BrunnerRoutledge. Wyatt HR, Grunwald OK, Mosca CL, Klem ML, Wing RR, Hill JO. (2002). Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity Research, 10, 78-82. Cardel, M. (2013). Behavioral Approaches to Weight Loss and Control. The Academy Today : Advancing Orthotic and Prosthetic Care through Knowledge,9(1), A9–A10. Wansink, B., Hanks, A., & Kaipainen, K. (2015). Slim by Design: Kitchen Counter Correlates of Obesity. Health Education & Behavior, 17. doi:10.1177/1090198115610571 Wansink, B. (2006). Mindless eating: Why we eat more than we think. New York: Bantam Books.
•
Eat Breakfast Breakfast eaters tend to make healthier food choices for the rest of the day, and the majority of people who successfully lose weight report eating breakfast at least five days per week.
•
Clean Up Your Countertop People who keep foods like candy, cereal, or chips on their kitchen counter tend to weigh more than people who store food out of sight, or only have a fruit bowl on their counter.
•
Shrink Your Portions Portion control has been associated with long-term maintenance of a healthy weight. Easy ways to practice portion control include serving meals on a smaller plate, boxing half your meal when it’s brought to your table at restaurants, and not eating foods like cereal or popcorn directly from the package.
From Corporate Fitness Works Registered Dietitian, Meg Wheatley Corporate Fitness Works, Inc.
Sources: Matz, J., & Frankel, E. (2004). Beyond a shadow of a diet: the therapist's guide to treating compulsive eating. New York: BrunnerRoutledge. Wyatt HR, Grunwald OK, Mosca CL, Klem ML, Wing RR, Hill JO. (2002). Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity Research, 10, 78-82. Cardel, M. (2013). Behavioral Approaches to Weight Loss and Control. The Academy Today : Advancing Orthotic and Prosthetic Care through Knowledge,9(1), A9–A10. Wansink, B., Hanks, A., & Kaipainen, K. (2015). Slim by Design: Kitchen Counter Correlates of Obesity. Health Education & Behavior, 17. doi:10.1177/1090198115610571 Wansink, B. (2006). Mindless eating: Why we eat more than we think. New York: Bantam Books.
