Many times, our struggles with weight loss stem from submitting to cravings, especially in the evening. Studies shown that we're particularly susceptible to binge eating during these hours, often when we finally unwind after a long day's work, indulge on Netflix/TV Series and etc.
Reference: Goldschmidt, A. B., Crosby, R. D., Engel, S. G., Crow, S. J., Cao, L., Peterson, C. B., ... & Mitchell, J. E. (2014). Affect and eating behavior in obese adults with and without elevated depression symptoms. International Journal of Eating Disorders, 47(3), 281-286.
Understanding this phenomenon is crucial for gaining control over our eating habits. By grasping the concept of food selection and food substitution, we can better manage what we eat more of and what we consume less of, thereby easing our journey towards fat loss. So, how can we make smarter food choices?
Pro-tip 1:
When eating out, set proper prioritise over your choice of foods. Start by placing vegetables at the top of your list, followed by a moderate serving of protein. Pair this with a smaller portion of carbohydrates such as rice or bread, and add fats sparingly, if necessary. Additionally, while fruits are nutritious, it's best not to overindulge in them. Consider enjoying fruits as a dessert to conclude your meal on a satisfying note. This approach helps balance your plate, ensuring a nutritious and enjoyable dining experience while supporting your health and fitness goals.
Pro-tip 2:
Opt for skinless options when consuming meat to reduce unnecessary fat intake. Whether it's chicken, salmon, or pork, choosing lean cuts without the skin can support your fat loss efforts effectively. Side note, white meat over red meat! White meat typically carries lesser fats, compared to Red’s.
Pro-tip 3:
Consider various cooking methods for your food. While raw foods are ideal for some, boiling, steaming, and sous vide cooking methods also preserve nutritional value without adding unnecessary fats and sugars. Grilling is preferable to frying as it typically requires lesser oil in process. This is suggested under the context of NOT using marination. And speaking of marination...
Pro-tip 3.5?:
Marination? Just use salt and pepper. They are your best friend. And maybe garlic, cumin, chili powder, parsley too. There are also a couple of calorie-free sauce you can find in the market!
Pro-tip 4:
I did mention vegetable over protein. But that was not to undermine the importance and benefit of protein. Hence, I suggest increasing protein intake beyond what you might initially think you’re consuming. Chances are, we are almost always under eating our protein. Protein not only helps keep you feeling full and satiated but also aids in muscle recovery and preservation, which is crucial during calorie restriction to prevent muscle loss.
Pro-tip 5:
Swap out typical sugary sodas like Coke, Pepsi, or root beer for their diet or zero-calorie versions. Just be mindful of your dental health and avoid excessive consumption.
Pro-tip 6:
I once have a client lose ~2000g in 2 months by substituting her dairy products, from Full Cream to Skimmed! Fun fact, most darker blue colored cap/packaging are higher fats than the lighter in blue colored cap/packaging.
Pro-tip 7:
Finally, let's talk about supper. I personally don't believe that supper results in poor dietary decisions. Let me explain. When dinner is done right, it is especially helpful in ensuring that the body is well-fed with all the nutrients you need in a day. For example, if you haven't had enough protein during the day, you can finish off your day with a bottle of protein shake as your supper. And when you have extra calories to spare, you can even have a cup of Chobani with frozen berries to satisfy your sweet tooth. Personally, I like to save some calories for my evening treats, which include frozen berries, high-protein yogurt/protein pudding, and pour about 50-100ml of chocolate milk to create a sweet bowl of goodness.
By implementing these strategies and understanding our eating tendencies, we can empower ourselves to make informed choices throughout the day, promoting healthier eating habits and sustainable weight management.
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