In the past, a typical serving of spaghetti for me would be about 160 strands, which equates to 525 calories (I really like pasta). I would grab a healthy handful of spaghetti (perhaps 140 strands), then, fearing I was doing myself a disservice, grab a few more just for good measure.
These days I measure out my spaghetti to around 80 grams (which is around 80 strands). In doing so I save myself from consuming an additional 260 calories. That’s a weekly reduction of 1,820 calories, which is equal to approximately ½lb of fat.
I don’t feel like I’m cheating myself either – I’m just taking my greed out of the equation and measuring out an amount of spaghetti that I know will satisfy me.
Continue reading How to Lose Weight (And Enjoy Your Meals Just as Much)
This is a tough one, especially for people like me: those who seemingly only feel satisfied when they eat to the point of slight nausea. It is however an effective way of eating fewer calories, and partners well with eating slowly.
The strategy, when stripped down to its bare bones, isn’t complicated: when eating a meal, stop when your body tells you that you’ve had enough. If you’re anything like me then it’ll take some time to rediscover this feeling, but it is there.
Continue reading How to Stop Eating When You’re Full (The Portion Reduction Method)
I have historically been an astonishingly fast eater. It has at times been a point of pride for me (for some bizarre reason). I’d always be the first to finish at dinnertime when I was a child.
However, it was nothing to be proud of, because there are no benefits to eating fast. On the other hand, eating slowly is only ever a good thing.
Continue reading Why You Should Take Your Time When Eating
There are some people in this world who eat breakfast on autopilot. It’s part of their morning regime – as normal as brushing their teeth or taking a shower.
That’s not the case for me. Why? Because my stomach isn’t always receptive to food in the morning. Put simply, I won’t be hungry – not for at least a couple of hours after getting up (and sometimes longer). So sometimes I’ll skip breakfast and wait until my stomach is in a better mood before I start munching.
“But breakfast is the most important meal of the day!” I hear you exclaim. At least, that’s what conventional wisdom tells us. But if you’ve learned anything from being a Healthy Enough reader, it should be that conventional wisdom exists to be challenged. And that’s exactly what I’m going to do in this article. I’m going to show you why skipping breakfast – and other meals – can in fact be good for you and lead to sustainable weight loss.
Welcome to the world of intermittent fasting.
Continue reading Intermittent Fasting: How to Love Your Food and Lose Weight
When it comes to dieting, as far as I’m concerned, you have two options:
- Pursue a rigid, wildly overcomplicated and ultimately unsustainable eating plan
- Think simply and intuitively
The first option typically results in quick weight loss followed by a serious wagon-related incident that results in you falling off said wagon. Chocolate and/or ice cream would probably be involved.
The second option, given the right circumstances, would result in achievable gradual long-term weight loss and ongoing weight management at a level that is naturally suitable to you.
Continue reading Dieting: The One Question You Must Ask Yourself
When it comes to dieting, few things are more important than discipline.
The strength of your discipline is often the difference between you reaching for that candy bar or throwing it in the trash. It’s a powerful weapon in your weight loss armory.
But what if your discipline has the analogical strength of a pea shooter? How are you expected to succeed in your dieting plans if you can’t go more than a few days without succumbing to temptation? The answer lies not in trying to force discipline upon yourself, but in exercising your discipline and increasing its strength over time.
Continue reading A Foolproof Diet Plan for Those Who Lack Discipline
The problem with dieting is that the most satisfying foods are often the most calorie-dense.
Or are they? While I’m not about to deny that a bar of milk chocolate or a serving of fries is not pleasurable to the taste buds, there are in fact a number of ingredients out there that can boost flavour without adversely affecting the calorie count of your meal.
If you learn to use such ingredients when cooking, you’ll be able to create meals that are both good for you and tasty. And I don’t mean that in a “low-calorie, tastes okay but feels like it’s missing something” kind of way – I mean it in a “holy crap, my mouth is alive with flavours!” kind of way.
So without further adieu, let’s take a look at five low-calorie ingredients that can add big flavour to your meals. We’re going to start with the basics, then branch out into some less common ingredients in future instalments.
Continue reading 5 Low Calorie Ingredients With Big Flavour
There’s nothing wrong with eating frozen and I believe you should do it more often.
According to a study by the British Institute of Food Research, some frozen foods are more nutritious than their fresh counterparts. Why get your knickers in such a twist over a marginal or non-existent reduction in nutrition?
Furthermore, if most of your food is frozen then you don’t have to worry about it going off (at least, not for months). That reduces food wastage.
That’s not all though. Using more frozen food and less fresh products prevents you from eating something purely on the basis that it’s going off. If it aint in the fridge kicking up a stink, you don’t feel the need to eat it (regardless of whether you should).
Finally, if you have relatively healthy meals in sensible portions ready and waiting in your freezer, you’ll be far less tempted to reach for the takeout menu when you can’t be bothered to cook anything. This has saved me from the call of Papa John’s on more than one occasion in the past.
I’m not saying that you shouldn’t eat fresh, but I do encourage you to think about your habits. How often do you find yourself throwing food away because it’s gone off? How often do you opt for a less healthy meal when you haven’t the inclination to cook something nutritious? Even if frozen food is nothing more than a backup to prevent you from resorting to takeout, it’s performed a noble task.
When it comes to dieting, there are two broad paths you can follow.
The first (and most popular) is one of heavy restriction – a no-holds-barred healthy eating regime. In theory, such an approach should yield dramatic results in a relatively short space of time.
The second (and less glamorous) approach is based upon moderation. Instead of implementing drastic change, a ‘moderate’ dieter will slowly adjust their eating habits at a manageable pace. There are no blanket bans on certain food types and no jarring changes in eating habits.
Continue reading Don’t Make Healthy Eating the Enemy
Happy New Year! 2014 is upon us, and with the new year come the usual New Year’s Resolutions.
According to an LA Fitness survey, seven of the forty most popular New Year’s Resolutions are health and fitness related:
- Lose weight (3rd)
- Get a six pack (19th)
- Eat less chocolate (20th)
- Drink less alcohol (22nd)
- Quit smoking (26th)
- Run a half or full marathon (29th)
- Try extreme sports (36th)
But you didn’t need me to tell you that the start of the year is a popular time for making big health-related promises to yourself. Promises that almost always ultimately fail – a University of Scranton study found that just 8% of New Year’s Resolutions are achieved, leading to inevitable feelings of guilt and remorse (just like those feelings I hope you avoided on Christmas Day).
Continue reading On New Year’s Resolutions