GETTING IN THE HABBIT OF EATING HEALTHIER

If you are working your butt off at the gym but you stillsee a lot of “there” there, then maybe it’s time you really looked at your dietand focused on changing your eating habits. Exercise alone won’t help you losethat caboose. Here are some questions from experts that you should answer andthen track to structure eating patterns that could restore and revitalize yourdiet.

1. What isyour daily calorie intake? According to the Dietary Guidelines forAmericans, men ages 19 and older reported consuming an average of 2,640calories and women reported consuming an average of 1,785 calories each day. TheU.S. Department of Agriculture recommends men consume 2,000 to 2,600 caloriesif they’re sedentary, 2,200 to 2,800 calories if they’re moderately active and2,400 to 3,000 calories per day if they are active. For women, 1,600 to 2,000calories if they are sedentary, 1,800 to 2,200 calories if they’re moderatelyactive and 2,000 to 2,400 calories per day if they are active.

2. How muchof your diet is protein? If you want to lose weight, get enough protein inyour diet.  About 25% of daily caloriesshould be from protein sources. Ahigh-protein diet makes you feel full longer. Eat chicken, fish or beef with asmany vegetables as you want, the more colorful the better.

3. What typeof carbohydrates do you regularly consume, and what time of day do you eatthem? Avoid all of the “simple” carbs, like sugars and starches, and stickto the “slow” carbs that lower your glycemic index, like fiber rich plants,whole grains and legumes. Your daily intake of carbs should be no more than 45%of total calories, and the majority should be early on in the day when yourinsulin levels are at their peak.

4. How muchfat in your diet? 30 percent of yourdaily calories should come from fat, according to the Institute of Medicine.Use unsaturated fats in place of saturated fats and trans fats. Healthy fatsare found in plant-based oils, nut butters, nuts, seeds, avocados, olives andpurified fish oils.

5. How manymeals do you eat in a day? Are they structured and planned? Most people eat three meals and one snack, orfour smaller meals throughout the day. Timing your meals will improve your fatloss by preventing excess insulin, allowing leptin to work on appetite controland metabolism, and by balancing the stress hormone cortisol. You should haveyour meals at the same time every day.

6. Do you cheaton your diet?  Ok, we all have ourfavorite foods that aren’t necessarily on the “good” list.  It’s important to regulate these foods, buttrying to eliminate them completely has been the ruin of many healthy eatingplans. You can avoid temptation by loadingup your diet with foods with lean protein and fiber. These foods fill you upand help tame your appetite. Make a plan for healthy snacks so that you don'tgo for long periods without eating and end up diving head first into that pieceof chocolate cake.