Food fuels the body, but many of us aren’t choosing the right fuel. Whether it’s the quantity or quality of our foods, there are plenty of bad habits to go around. And those behaviors can lead to weight gain and a host of related health issues—from simple fatigue to diabetes and heart problems.
Matthew Green, M.D., a family medicine physician on the medical staff at Baylor Regional Medical Center at Plano, offers a few tips to kicking those bad habits.
Plan ahead. For many people, overeating is a result of not thinking. “Decide ahead of time how much you’re going to eat, and measure it out,” Dr. Green says. “Too often, we put the whole bag of chips on the table and eat them all without thinking much about it.”
Take a breath. “Usually, if you give yourself a few minutes and wait after you finish eating, you’ll start to feel satisfied,” Dr. Green advises.
Don’t skip meals. Skipping meals wreaks havoc on your metabolism. In the morning, for example, your metabolism doesn’t begin to work properly until you eat something, Dr. Green says, adding, “If you don’t eat until noon, you’ve wasted four to six hours of your day not burning calories the way you could be.”
Don’t eat late. Avoid eating within two hours of bedtime. Dr. Green suggests. Food you eat late at night is more likely to be stored as fat than burned.
Keep a food diary. “Keep an account of every calorie you put in your mouth — both food and drink,” he says. Once you see how many calories you’re really eating, it’s easier to get control.
Drink more water. “People think sports drinks and fruit juices are healthy,” Dr. Green notes. “But really, those are just empty calories.”
Eat less sugar. Instead of simple carbohydrates and sugars like bread, pasta and sweets, eat more fiber and protein. You’ll find you stay fuller longer, Dr. Green says.
Find other rewards. Instead of rewarding yourself with dessert, opt for a new outfit or workout DVD, Dr. Green suggests.
If you want to help yourself or your family improve your health through better nutrition, our registered dietitians are here to help. Learn more about Baylor Plano’s nutrition services.