Eating less does not necessarily mean more weight loss
*Ensure proper fiber intake: On average, individuals should consume about 25 to 30 grams of fiber a day. This can easily be done by incorporating at least 1 cup of veggies for each lunch and dinner meal along with about two servings of fruit for snacks and 1 serving of whole grains for each main meal.
*Drink plenty of water: Hydration is key to proper digestion and efficient weight loss. On average, individuals should drink at least 8 cups sugar-free, decaffeinated fluid. This could include water, with or without sugar-free flavoring, unsweetened iced tea, or seltzer water, with or without lemon or lime juice.
*Eat plenty of fruits and veggies: Most individuals do not eat enough fruits or veggies on a regular basis. The average person should consume about 3-5 servings of veggies a day and at least 2-3 servings of fruit. One serving of veggies is equal to 1 cup salad greens or ½ cup cooked vegetables, while one serving of fruit is equal to a medium piece of fruit (about the size of a baseball), ½ cup diced fruit, or ½ cup berries or grapes.
Misconceptions on Eating Enough
*Skipping meals will help with weight loss: Skipping meals will lead to a slower metabolism, and or episodes of overeating, and therefore will prevent efficient weight loss.
*Snacks are unhealthy: Snacks get a bad reputation, as most individuals perceive snacks to be sweets, salty snacks, or baked goods. Snacks can be healthy, they are just merely small “meals” eaten in between the main meals of the day. Healthy snacks should have a good balance of protein and carbohydrate, such as an sliced apple with a tablespoon of peanut butter or 1 cup of baby carrots with 2 tablespoons of Greek yogurt dressing.
*Eating often will lead to weight gain: Eating often will actually help with weight gain. Five to six small, frequent meals throughout the day will keep the digestive system active, and help keep metabolism strong.