Simple Eating Rules For Maintaining A Healthy Weight

Most nutritionists and health experts will tell you that the rule of thumb for weight loss is generally 75 percent diet and 25 percent exercise. That’s how important your diet is when it comes to reaching your weight goals and maintaining them.

Unfortunately, there isn’t really a single diet plan that works for everyone. You need to listen to your body and learn what works for you over time and what doesn’t. However, the good news is that there are a few simple rules that are considered universal best practices when it comes to eating habits. Here’s a list of 7 such rules that are going to help keep you at a healthy weight.


1. Shop Fresh And Local

Visit the local farmer’s market or the produce section of the supermarket to get the season’s freshest fruits and vegetables. As much as possible, look for foods grown without hormones, antibiotics, or pesticides. This could mean giving up non-organic dairy and meat. Having clean foods that are free from chemicals will contribute to your overall wellness and make sure that the chemicals don’t wreak havoc with your own body’s chemistry.


2. Have More Veggies

Make sure you have 5 to 10 servings of fruits and vegetables every day. Add diversity by going for vegetables of different colors. And when it comes to greens, go all out and have as much as you can. A serving of vegetables is 1 cup raw vegetables or 1/2 cup cooked vegetables. A fruit serving is one medium apple, pear, orange, or 15 grapes. Along with many micronutrients, fruits have natural sugars that are healthier than processed sugars and can help you curb your sweet cravings.


3. Don’t Skip On Protein

Have vegetable protein with at least one meal a day if not two. Sources of vegetable protein include beans, legumes, nuts, or seeds. You can also widen your range of options with soy protein like tofu, tempeh, or edamame. Be creative with hummus and nut butter. For animal protein, go for cold-water fish and organic lean meat, like chicken and turkey.


You can also eat organic eggs every day if you do not have a cholesterol problem. If you’re someone who consumes dairy products, have yogurt and kefir. They are high in protein and are probiotics. Also, having hard cheeses like Romano, Parmesan, and goat cheese can be beneficial for you heart. However, don’t go overboard with the cheese. Too much cheese, butter, or cream can increase your cholesterol and cause weight gain.

4. Eat Good Fats


Not all fats are bad for your body. In fact, fats are essential for your body’s daily function, so don’t cut them out completely. Instead, just stick to the good fats like olive oil, nuts and seeds, and avocados. Use coconut oil for your cooking but in moderation. Coconut milk is a great too but remember that even healthy fats are high in calories. If you’re watching your weight, be stingy with using fats.

5. Graze On Grains


Again, look for foods with organic whole grains. Whole wheat, rye bread, and crackers are great options to add to your diet. If you want to go even healthier, try sourdough bread. Then there are other healthy grain foods like bulgur, oats and oatmeal, millet, barley, tortillas and organic cornbread, and brown rice. Ideally, have one to two servings daily.

6. Cut The Sweets


If you’re serious about maintaining a healthy weight, you need to realize that sugar is your enemy. Refined sugars should be had only if you absolutely must. Otherwise, you can remove them completely from your diet. However, that does not mean you binge on natural sweets or sweeteners like maple syrup, honey, agave nectar, or dates. You should work towards reducing your overall sugar intake.

7. Drink More Water

This point cannot be emphasized enough. Start having more water but increase your intake gradually. If you move from one liter to three in one day, you’ll just be making trips to the toilet all day. Another smart way to have more water is to add extra water to your smoothies and juices. You could also start having herbal teas or slightly sweetened probiotic drinks such as kefir and kombucha. Water also gives you a feeling of fullness so that you don’t eat between meals.