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That title sounds almost too good to be true, doesn’t it? But this is one of those happy instances where it isn’t! Now, at Olivera, we understand that losing weight can seem like a difficult and overwhelming challenge. However, we want to assure you that making simple changes to your diet can greatly impact your body composition and help you achieve your weight loss goals. And remember, when you lose weight with a healthier diet, you aren’t just losing weight, you are improving your overall health. Imagine, a roadmap to eating your way to your heart’s (literal) content! With that in mind, today we will be discussing a few key points on how changing what we eat can help rid us of body fat and change our body composition in a safe, easy, and effective way.

Eating For One

One of the most obvious reasons we gain weight in the first place, is that we eat too much. Some would say that it is a case of “too much of a good thing”, but if we are eating foods that are inherently unhealthy, it’s honestly too much a bad thing. With that in mind, one of the most important things to keep in mind when trying to lose weight is portion control. The truth is, we don’t need quite as much as we think. Carefully monitoring the amount of food you consume can make a huge difference in your weight loss journey. By eating smaller portions, you can reduce the number of calories you consume, which will help you lose weight. Additionally, it is crucial to eat slowly and pay attention to your body’s signals of hunger and fullness. Admittedly, when something is really tasty, this can be challenging. But a step as easy as slowing down a bit will actually allow us to listen for those signals we mentioned. Once you build this habit, you will notice a good amount of leftover food. Remember, you don’t have to eat it all in one sitting. If you eat slowly and find yourself surprisingly full, pack it up and save it for you next meal! An easy way to save money and calories, all rolled into one!

Choose Your Food Wisely

Remember the point we made earlier about eating to your hearts literal content? Well, this is what we meant. A critical aspect of weight loss is choosing the right types of foods. Eating nutrient-dense, whole foods is essential for weight loss. But beyond the weight loss, the benefits of healthy foods are almost too many to count. One of the biggest ones is that many of the foods that help us change our body composition are also heart healthy! Whole foods, such as fruits, vegetables, whole grains, and lean proteins, are packed with essential nutrients and are low in calories, as well as a reasonable amount heart healthy unsaturated fats. These foods can help you feel full and satisfied, and can help you avoid the processed and high-calorie foods that can sabotage your weight loss efforts.

The Right Food at the Right Time

Honestly, this step is so easy that we usually don’t even think about it. More often than not, we simply eat when we are hungry. But the fact is, in addition to choosing the right types of foods, it’s also important to consider the timing of your meals. Eating at regular intervals throughout the day can help regulate your metabolism and keep your energy levels stable. This can help you avoid overeating and make it easier to control your portions. It’s also important to make sure you’re getting enough protein, as it can help keep you feeling full and satisfied. Scheduling meals is both an easy way to prevent overeating, as well as a safe way to ensure we are eating enough. After all, the best way to improve our health is by building good habits, not destructive ones.

Mind Over Matter

Lastly, it’s important to be mindful of your eating habits. Mindful eating is a surprisingly easy and safe technique that can help you be more aware of your food choices, as well as help you make healthier choices. A simple rule of thumb is to remember the phrase “Eat to live, but don’t live to eat.” It’s easy to give way to temptation, but the consequences of this is that we end up eating without thinking. When we do this, not only do we ingest way more calories than is safe, but we also tend to lose track of what or how much we ate. By being more mindful of what you’re eating, you can avoid overeating, and by eating more slowly and taking time to actually enjoy your food, you can give your body time to adapt to the food and send you signals to let you know you’re full before you overindulge.

Medical Professionals can Help You Plan

Making small changes to your diet can help you lose weight and change your body composition in a safe, easy, and effective way. By focusing on portion control, choosing the right types of foods, timing your meals, focusing on quality, and being mindful of your eating habits, you can achieve your weight loss goals and improve your overall health. At Olivera Weight loss, part of the care you receive can include meal planning that emphasizes all of the points discussed above. Even after more than 40 years of serving our community, our team is still passionate about helping our patients live the healthier lifestyle they dream of and remain dedicated to providing you with the care, hope, and support you need to succeed. When you’re ready to start your journey to a healthier you, contact us to schedule a consultation.

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