Here are
some recommendations to help you change your eating habits for weight
management or healthy living.
1. Set achievable goals.
Be patient,
you will not be able to lose your excess weight in a few days. Losing weight is
possible over a reasonable period of time (at least 3 to 6 months). Weight loss
should not exceed 0.5 kg or 1 to 2 lbs per week. Don't go on fad diets. Focus
on dietary changes rather than deprivation.
2. Fill out a food journal.
It is
advisable to keep a food journal for a few weeks to help you become aware of
what you are eating and to make connections between your diet and your daily
life.
Here is
what might be relevant to note:
• How much you eat and drink;
• The time of your meals / snacks
• The state of your hunger before and after meals / snacks;
• Your emotions when eating;
• The place where you eat;
• The length of the meal.
3. Eat as much as possible at set times and
don't skip
meals, especially lunch. It is recommended to eat 3 meals and 3 light snacks
per day on a regular schedule. The 2 meals should contain 3 of the 4 food
groups (fruits and vegetables, grains, dairy products, meats and
substitutes.
Don't skip breakfast! In general, don't skip meals in the hopes of losing
weight faster. When you do, it becomes difficult to avoid overeating at the
next meal or between meals.
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