Your weight can change in an instant. A few too many late-night dinners, office parties and family barbecues can lead to an undesirable change in your body weight, waistline and thighs. You can keep your weight under control with a daily analysis of your eating habits.
The Facts
Researchers revealed that weight loss maintenance is positively associated with maintaining a consistent eating pattern across weekdays and weekends, according to an article in the 2005 issue of the American Journal of Clinical Nutrition. "Disinhibited" or uncontrolled eating as a result of special occasions, holidays, or emotional eating can be a major contributor to your spontaneous weight gain.
Considerations
In an effort to save time, you'll likely consume the most convenient food available, which might not be the healthiest option. A 2010 issue of BioPsychoSocial Medicine revealed that self-regulated eating is positively associated with weight-loss success.
Identification
Begin your daily diet analysis with an evaluation of your eating habits. Write down your daily eating and drinking habits for an entire week. Identify the reasons why your current eating habits are less than ideal. Tosca Reno, author of "The Eat Clean Diet Recharged," suggests that a healthful diet consists of six small meals a day with a combination of lean protein and complex carbohydrates, like fruits and vegetables, with each meal. Skipping meals will slow your metabolism, which will reduce your body's ability to burn fat and calories.
Types
Examine the types of foods you are eating. Two to three servings of healthful fats such as raw nuts, and two to four servings of starchy complex carbohydrates such as oatmeal, sweet potatoes and other whole grains, will provide your body with the energy it needs to function effectively. Determine ways to incorporate these types of foods into your daily meal plan.
Warning
A 2009 issue of the Journal of the American Dietetic Association reported that stress and negative emotions are critical factors in the occurrence of overeating as a form of maladaptive coping. The researchers discovered that relaxation training led to a significant reduction in emotional eating episodes. Each day, take a stand against emotional eating. Incorporate stress-reducing activities such as yoga, meditation or deep breathing into your daily routine.
References
- "Journal of the American Dietetic Association"; Can Relaxation Training Reduce Emotional Eating in Women with Obesity? An Exploratory Study with 3 Months of Follow-Up; GM Manzoni et. al.; August; 2009
- "BioPsychoSocial Medicine"; Relations of Self-Regulation and Self-Efficacy for Exercise and Eating and BMI Change: A Field Investigation"; James Annesi and Srinivasa Gorjala; Volume 4, Issue 10; 2010
- "The Eat Clean Diet Recharged"; Tosca Reno; 2009
- "American Journal of Clinical Nutrition"; Long-term Weight Loss Maintenance; Rena Wing and Suzanne Phelan; Issue 82; 2005
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