By Tanya Zuckerbrot, ,
Published October 27, 2015
If you’ve fallen off your diet don’t give up. Here are five ways to get back on track:
Making a weekly meal plan takes the guesswork out of what to eat and shop for at the supermarket. Also, by keeping a daily journal of what you eat you’ll feel accountable and spot changes in your diet that are getting results.
Skipping or skimping on breakfast gets your day off to a hungry start that sets you up to overeat later. A simple bowl of high fiber cereal topped with raspberries is more than light, nutritious and filling – it actually helps burn calories by revving-up your metabolism.
Dehydration can mimic the symptoms of hunger. Drinking plenty of water with and between meals will help you stay comfortably full throughout the day.
Pair fiber and lean protein
In combination these nutrients promote weight loss without leaving you hungry. Each digests slowly, so meals and snacks that pair fiber and protein are extra satisfying and they steady blood sugar levels, which helps keep sugar cravings in check. Tasty fiber-protein duos include an egg white spinach omelet with a slice of whole wheat toast; chopped vegetable salad with grilled chicken; sliced pear with low-fat cheese or almond butter.
Big dinners pack a lot of calories when your body’s metabolism is slowing down. I tell my clients to “eat breakfast like a king, lunch like a prince and dinner like a pauper.” The idea is to eat enough to meet (not exceed) your body’s energy needs.
For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!
Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the author of two bestselling diet books: The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber and The F-Factor Diet. Subscribe to Tanya’s free weekly newsletter and follow her on Facebook, Twitter, Instagram, Pinterest, and LinkedIn.