How to eat and not get fat?

You want to Stop wasting your time, effort, and money on fad diets you can’t stick to. Instead, check out the best weight loss habits that have been scientifically proven to work. You’ll be able to eat more food than ever before without gaining a pound! This article has practical advice that will change not only your eating habits but also how you approach exercise. Weight gain isn’t permanent. If you follow these tips for better health and fitness, your body will reward you with a slimmer appearance and a healthier life!

The best ways to eat in order not to gain weight :

1. Stop skipping meals. Skipping meals is a common weight-loss myth because it leads to overeating later on in the day when hunger hits with a vengeance and concentration lags. As a result, you end up eating way too much. This can lead to weight gain, not weight loss.
2. Go for complex carbohydrates. Choose complex carbs like fruits, vegetables, whole-grain breads and cereals, beans, brown rice and popcorn (in moderation), yams and sweet potatoes (especially if you’re active), high-fiber crackers or pretzels. They will help you feel full longer because they take longer to digest than simple carbs like doughnuts or white breads.
3. Skip the calorie-free drinks. When you feel hungry, a high-calorie drink is probably the last thing you’ll reach for. But many people reach for a caffeinated or sugary soft drink as an afternoon pick-me-up – and end up doubling their calories for the day! One 12-ounce can of cola has 140 calories, as much as an 8-ounce glass of skim milk.
4. Limit sugary snacks. Watch out for “empty calories” that don’t offer much nutrition – like chips, doughnuts, cookies, ice cream or candy. These empty calories may give you a temporary boost in energy (and even make you feel less hungry), but they won’t keep your energy level up all day long like high-quality carbs will, and they won’t help you feel full.
5. Eat more vegetables and fruit. Many people have a misconception that fruit is healthy and full of vitamins, but fruits are rich in natural sugar. In fact, they’re the most calorie-dense food you can eat. You’d have to eat 35 oranges or 15 pieces of watermelon before getting 20 calories from fruit. That’s why you need to eat a variety of different fruits and vegetables every day – you’ll get more nutrients and fiber from a varied diet.
6. Eat breakfast within an hour of waking up. Studies show that people who skip breakfast are more likely to overeat later on in the day because their brains don’t run on full cylinders when they’re still sleepy from having missed their morning meal.
7. Eat smaller meals more often. When your stomach is full, it stops growing until you eat again – and you don’t want to eat large meals in the middle of the day because they’ll leave you feeling hungry several hours later on.
8. Eat slowly. It takes 20 minutes for your brain to register that you’re full. If you eat too quickly, you can down hundreds of calories without knowing it. Instead, eat slowly. Put your fork down between bites and don’t clear your plate until you feel satisfied.
9. Get plenty of fiber in your diet – 25 grams a day or more if possible. Fiber can pack up to 50 percent more food into the stomach, keeping hunger pains at bay. Plus, high-fiber foods tend to be high in other nutrients like vitamins and minerals, too (like calcium).
10. Slow down on the candy and junk food. If you eat a lot of high-calorie, sugary foods, they’ll add up fast – and add pounds right along with them. Chew sugarless gum instead of sugared gum when watching TV or when talking on the phone. Drink sugar-free pop or juice that’s not full of added sugar instead of sugary sodas or soda water. Limit your intake to a few pieces a day – and/or don’t overindulge in one sitting.
11. Eat more fiber-rich foods. The average American eats only 15 grams of fiber daily – far below the 25 to 35 grams recommended by the USDA. You should eat high-fiber, low-fat foods like fruits, vegetables, whole grains and beans at every meal.
12. Drink more water. Liquids don’t contain calories, so you’ll automatically eat less when you drink enough water throughout the day. Half your body weight in ounces is a good rule to follow – that would be about eight 8-ounce glasses (or other beverages) for a 150-pound person.
13. Eat whole foods. Foods that have been processed, frozen and stored for a long time tend to be high in calories, fats and sodium even though you don’t know it. For example, a medium-size bag of potato chips can have as many as 350 calories! Choose fresh fruits and vegetables instead – they’re typically higher in fiber content and lower in calories than frozen or canned produce.
14. Have two healthy snacks after dinner. Make these snacks healthier by eating cold, unprocessed foods like fruit, yogurt or cheese.
15. Get more sleep. Studies have shown that when people get less sleep, they tend to eat more calories later in the day because their bodies don’t burn off all the calories from the food they ate earlier in the day.
16. Have more fun. Dieting isn’t very much fun if you feel like you’re depriving yourself of your favorite foods and snacks – and that’s especially true during the holidays. If you need a little more incentive to eat better, try making some simple New Year’s resolutions:
17. Eat fruit instead of candy for dessert;
18. Take the stairs instead of the elevator (this burns about 200 calories an hour).
19. Have smaller portions for dessert. Your taste buds can get used to having smaller portions – and your cravings for desserts will be satisfied with something that’s not quite as high in calories or fat.
20. Split meals when eating out. If you eat out often, order an appetizer instead of the main course so the portion won’t be so large. Then split the entrée with a friend or save half for another meal.
21. Get ready for the holidays by eating seasonal foods. This way, you won’t feel deprived when you’re thinking about all the delicious holiday treats.
22. Have a glass of water after you eat. This will help fill your stomach so you’ll be less likely to overeat at meals, and it will also help with digestion so your body can use most of the nutrients in the foods you eat instead of absorbing most of them in your intestines before they are broken down properly.
23. Poach fish instead of frying it. Poaching fish in water is a great alternative to frying – not only because it’s low-fat, but also because the flavor comes through much better because it doesn’t get soggy or mushy in the water.
24. Use cooking spray instead of butter when baking. Spray with oil when you are cooking food in the oven to keep things from burning – and to keep calories down.
25. Borrow your sister’s zucchini bread when you’re having family over for Thanksgiving or Christmas. It can be quite tempting to overeat at these special occasions, but eating healthier will not only make you feel better, but you’ll also save money in the long run (and save on expense at the supermarket).
26. Put fruit in your cereal instead of syrup or honey. It not only tastes great, but it’s also a great way to help you reach your daily intake of fiber – especially if you have whole-grain cereal.
27. Drink fruit juice instead of soda pop. It won’t taste quite as sweet, but it still has the same fizz without all the unhealthy additives. Plus, you’ll be getting more nutrients by choosing juice instead of sodas.
28. Keep the soda machine far away from your office desk. If you must have soda or other sugary drinks, keep them out of sight and out of reach – that way you won’t be tempted to drink more than one at a time!
29. Make your own salad dressing instead of buying jarred or bottled varieties.
30. Eat more vegetables on salads. Try different types of vegetables on the side of your plate – instead of lettuce, add kale, spinach or other nutritional foods.
31. Cook with olive oil for taste and health benefits. Onions, garlic or potatoes cooked in olive oil are all great ways to re-create some traditional meals that are full of flavor without the extra calories that come from butter or other oils high in saturated fat – especially if you’re trying to lose weight!
32. Eat more yogurt and eggs for protein foods. The main reason why people eat too much is because they aren’t getting enough protein in their diets. Try to eat a few more hard-boiled eggs or a cup or two of low-fat yogurt every day.
33. Try a smoothie for breakfast. Not only will you be filling up on fiber and low-fat protein, but you’ll also be getting vitamins and minerals from fruit – and your taste buds will never know the difference!
34. Re-position your dinnerware at the dinner table so you’re more likely to eat less food. Put condiments in the middle of the table instead of on the side – this will make you feel less tempted to eat them!
35. Eat three snacks instead of two. If you want to resist the urge to overeat, don’t rely on just one meal a day for your calories – especially if it’s a holiday feasting time!
36. Stop dieting after your New Year’s resolutions have been upheld for a while. Remember that any diet that hasn’t worked in the past isn’t going to work for you in the future – and it may be more difficult than ever to do so. Don’t become too frustrated and give up before you’ve really tried everything else!
37. Sign up for a gym membership. If you’re trying to lose weight, there’s no better time than now to join a gym so you can use exercise as part of your healthy lifestyle plan.
38. Compare different diets instead of focusing on calories alone. Some diets are better for your health than others, so choose the diet that’s best for you.
39. Get fit with a kickboxing class. This will help you work up a sweat while doing something that gets your heart pumping – even if you’re not trying to lose weight!
40. Don’t start cutting calories right before vacation or holidays – it’s hard to stick with any diet when life gets in the way of its purpose (and you may end up overeating because of this). If you must make changes, make them easier to keep by starting them at the beginning of your vacation.
41. Look for exercise opportunities outside your house. You can do a lot of different things without leaving home, but becoming a more active person is going to be easier if you go out and try things – and you’ll have a lot more fun too!
42. Enjoy a guilt-free snack with a friend. This is especially important if you’re trying to lose weight – it’s easier to resist temptation when someone else is there!
43. Get plenty of exercise every day, even if you aren’t trying to lose weight. If your body has stopped moving as much as it should, you’re more likely to gain weight instead of lose it.
44. Eat yogurt instead of cheese at lunchtime. Yogurt is very filling compared to other high-fat foods, so it’s a good choice for anyone who wants to lose weight – or simply wants something light for lunch!
45. Make healthy comfort food as part of your diet plan. You can always keep your diet as healthy as possible, but it’s important to have some treats here and there to cheer yourself up too!
46. Stay away from any foods that are not good for you – including candy, cookies and ice cream. If you want to lose weight, then you need to stop eating foods that are bad for your health – and anything that’s sugar-coated is definitely no good!

Hopefully, these tips will help you feel more in control of your life and help you feel better about yourself. Be sure to discuss any questions with a professional so they can give you the advice and help you need most.

They may even suggest some additional tips on how to improve your lifestyle and your health!Save the snacking until after you’ve had dinner. Studies have shown that most people eat an average of about 15% more calories in the evening than in the morning – and most of that is snack food!

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We hope that these tips will give you the jump start that you need when it comes to losing weight fast during the holidays or making new year’s resolutions with an eye on lasting changes in your diet.