15 Small Diet Changes That Will Make You Feel Great

15 Small Diet Changes That Will Make You Feel Great

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Have you ever dieted in the past and ended up gaining back what you lost? Realize that your diet failed, not you. How can you change your eating habits and improve your health?

Fifteen Small Diet Changes To Enhance How You Feel

Do you feel sluggish and have unexplained aches and pains? Maybe your diet is to blame. Here are fifteen ways you can change your diet to feel great and still be satisfied.

1. Only Eat When You’re Hungry

Your body is a unique machine that is hardwired to tell you when it needs food or water. When you run on empty, you’ll feel your stomach growl, and your brain will register that you need food. After a meal, your digestive system will send signals that you are satisfied.

However, many people eat out of habit, boredom, or emotions. It’s easy to rack up empty calories while watching tv and mindlessly grazing. One of the most straightforward diet changes you can make is eating only when you feel hungry and stopping when you’re full.

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2. Keep Portion Sizes in Check

If you measured your regular meal portions, you might be surprised at how much you’re eating. According to an article published by Food Insight, amounts in the American diet have increased dramatically since the 1960s. The more food you have on your plate, the more you’re apt to overeat, warns the article.

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The best way to regulate your portions is to use standard measuring cups, spoons, and a food scale. You can also trick your brain into thinking you have more food if you use smaller plates and glasses. Read labels carefully and stick to portion size, not just serving size.

3. Replace One Meal With a Big Salad

Perhaps one of your goals for diet changes is to have more plant-based meals. Instead of going vegetarian, you can make slight changes like substituting a meal with a tasty salad.

There’s almost an infinite variety of choices when it comes to healthy salad recipes. Dark leafy greens and multi-colored vegetables provide a wealth of nutrition and fiber. Just be careful of the dressings you use because they can be loaded with fat, sugar, and salt.

4. Don’t Be Afraid To Try New Recipes

Diet changes start in the kitchen, where you control food choices and portions. Are you tired of fast food that’s expensive and affecting your weight? Get creative and try new recipes that have fewer calories and are bursting with flavor.

Many international dishes are naturally healthy. Try researching recipes in magazines or online for inspiration. You’ll be learning about diverse cultures as well as foods and spices you’ve never tried.

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5. Drink Water With Lemon

One of the reasons many people avoid drinking water is that they don’t like its blandness. However, your body needs this vital liquid to survive, and you may be dehydrated and not realize it. Plus, drinking water flushes out your system and may help you lose weight.

If you’re one of those who can’t take plain water, try adding some fresh lemon juice. A daily glass of lemon water offers several health benefits, states an article published by the Cleveland Clinic. It can boost your immune system, keep you hydrated, and may even help you lose weight.

6. Add Some Greek Yogurt to Your Day

Yogurt is a delicious way to add calcium and Vitamin D to your diet. If you choose Greek yogurt, you’ll also get an extra dose of protein. Plus, it’s a convenient breakfast or snack on the go that’s good for you.

Remember that all Greek yogurt is not equal. Pick a brand that’s not pre-sweetened or has other fattening ingredients. Read the label to ensure that your Greek yogurt contains live probiotic cultures for better gut health.

7. Skip Buying Fad Diet Foods

When you’re making diet changes, you may be tempted to fill your grocery cart with the latest diet foods. The health and fitness industry is a multi-billion dollar market in America. Unfortunately, these marketers don’t usually have your best interests at heart.

Just glancing at the nutritional labels on some popular fad diet foods can be eye-opening. Many of these foods are highly processed and often contain a lot of artificial ingredients. Some of them can have as many calories as possible or even more than a regular brand, just in smaller portions.

Do yourself a favor and pass on these gimmicky diet foods. Instead, buy nutritious whole foods that are minimally processed.

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8. Add Belly-Filling Fiber to Your Diet

You’ve probably heard and read about the benefits of adding fiber to your diet. It’s an essential aid for digestion, nutrient absorption, and feeling full. Do you get enough fiber in your diet?

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An article published by the Mayo Clinic recommends that women have at least 21-25 grams of fiber a day and men at least 30-38 grams. You’ll get the most fiber from enjoying whole grains, fruits, and vegetables. A diet rich in fiber can help you feel full faster, so you may eat less.

9. Incorporate Juicing

Remember how your parents always wanted you to eat your vegetables? What if you’re trying to add more veggies and fruit to your diet, but they’re still not your favorite? The good news is that you can get their nutrients by juicing.

Juicers come in a variety of styles, brands, and prices that will fit most budgets. Consider investing in the best quality juicer you can afford. You’ll be amazed at the countless juice recipes you can make that are so delicious that even kids love them.

10. Choose Plant-Based Foods

You needn’t go vegan to enjoy more green foods in your diet changes. Try adding more fruits, vegetables, whole grains, and healthy fats. These groups are full of healthy fiber and less cholesterol.

Maybe you could establish a Meatless Monday at home each week. When you try some of the delicious meatless recipes from around the world, you may never miss it. Plus, you’re kinder to the environment and the animals.

11. Don’t Skimp on the Protein

Protein is the basic building block of nutrition that your body needs to survive and thrive. Almost all your body’s systems require it, so it’s essential to incorporate it into each meal. A lack of protein can make you feel weak and unhealthy.

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While lean meats are an excellent source of protein, they’re not the only source. You can also get it from dark leafy greens, legumes, nuts, eggs, and dairy products. To figure your daily protein requirements in grams, multiply your weight by 0.36, per a Harvard Health article.

12. Ditch Sweet Drinks and Sodas

Part of making dietary changes in your life is taking time for research. You may wonder why you’re making the right food choices but still not losing weight. The tell-tale clue may be in the beverages you drink.

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