Science shows small, simple habits make a huge difference当涉及到losing weight and keeping it off. This take on the classic game provides inspiration forcreating healthy habits you can maintain long-term并在此过程中增加了一些乐趣。您不需要一天中的宾果游戏，但是从对您最吸引您的广场开始，并将其用作垫脚石来改善您的营养习惯。挑战自己，朋友和家人，看看谁可以连续获得五个正方形，然后大喊宾果游戏！
EAT A MEAL OUTSIDE OR NEAR A WINDOW
“轻曝光会给你一剂immune-boosting vitamin D，，，，” says Dawn Jackson Blatner, RD. Besides, “most people are rushing through a meal while working on a computer. This helps you slow down for more satisfaction,” she says.
ADD A 100% WHOLE GRAIN TO BREAKFAST
“Whole grains挤满了fiber，普通人每天不足以消耗的重要营养素。”Keri Gans，路。增加纤维摄入支持减肥万博彩票下载安卓狗万体育买球and breakfast is a great place to start to get the recommended 25 grams for women and 38 grams for men. Opt for麦片，，，，whole-grain toastor高纤维低糖谷物。
LOG WHAT YOU EAT AND DRINK
Research shows保留食物日记是减肥最成功的工具之一。Consistently logging what you eat and drink helps you recognize trends and make smarter food choices. Use an像MyFitnessPal这样的应用，，，，whichmakes logging even easier and fasterwith innovative technology likeMeal Scan。
选择一个新食谱本周末
杰克逊·布拉特纳（Jackson Blatner）建议，通过选择一个新食谱来制作新食谱，从而摆脱食物车辙。如果您需要一些灵感，请查看万博彩票下载苹果myfitnesspal的食谱发现，，，，which features hundreds of healthy recipes — from high protein to low carb — you can log directly in the app.
选择了一段时间以来从未有过的食物或成分的奖励积分。她说：“吃各种食物会给您的身体提供各种营养素。”
SNACK ON 12 ALMONDS
吃一个half-serving of nuts(in this case, it’s about 12 almonds, but choose whatever nut you fancy), is associated with a lower risk of obesity, especially if the nuts are subbed for less-healthy foods like potato chips,research shows。
醒来时喝一杯水
“Staying hydrated是您可以为身体做的最好的事情之一。”甘斯说。它可以帮助您avoid mistaking thirst for hunger，，，，key for preventing overeating. Starting your morning with a tall glass of water also helps you feel fuller at breakfast.
有一份bean或吗LENTILS
这些属于“脉冲”类别，这些类别与更好的血脂，血压，炎症减少和更健康的体重有关Critical Reviews in Food Science and Nutrition。Beansand lentils are also a great source of植物性protein是预算友好。
将Chia，亚麻或大麻种子纳入餐或小吃中
“Seeds是三重威胁，因为它们提供了健康的脂肪，纤维和蛋白质。”杰克逊·布拉特纳（Jackson Blatner）说。撒一个（或全部三个）麦片，，，，smoothiesorsalads。
享受一份海鲜
Consuming fish or shellfish每周两次给你重要omega-3 fatty acids，支持大脑和心脏健康。甘斯建议购买阿拉斯加海鲜：“它是野性和可持续的”，但您也可以尝试这些five fatty fish that are great for weight-loss。
吃六种不同的彩色食物
“Color is an indicator of the phytonutrients或食品中的植物化合物。例如，红色表示番茄红素（一种抗炎症的抗氧化剂），橙色是类胡萝卜素（支持眼睛健康）。今天，以红色，橙色，黄色，绿色，蓝色和紫色获得。有鸡蛋和青椒和绿党at breakfast, snack oncarrots and hummus，，，，到ss purple onions into a谷物碗or salad and enjoy冻莓for dessert.
TAKE A SHOT OF KEFIR
这个drinkable form of yogurtcontains more probiotics than yogurt. It’s pretty tangy, so a fun way to drink it is to take a shot (or a small glass) and then “chase” it with a few berries to improve the flavor. “浆果also have fiber, which feeds the好的肠道细菌found in the kefir,” says Gans.
START LUNCH OR DINNER WITH A SALAD
“Just 1 cup of绿叶蔬菜是一份蔬菜，”甘斯说。准备也很容易。倒出一些装袋的生菜，加入几个樱桃番茄，然后淋上您喜欢的调味料。不仅卡路里很低，而且您会很重要micronutrients并感到满足，这意味着不太可能暴饮暴食。
SWAP A HIGH-SUGAR FOOD FOR A LOWER-SUGAR PICK
“Brainstorm one place where you eat something packed with sugar and then change it up,” says Gans. Maybe that’s ordering plain almond milk in your latte instead of sweetened almond milk or eating berries with Greek yogurt for dessert instead of pre-packaged cookies. These small swaps makecutting back on sugar在帮助您实现目标的同时更容易维护。
专注于咀嚼每一口
“Chewing is the first step of digestion andresolves a lot of the bloatingpeople experience,” says Jackson Blatner. Taking the time toenjoy your meals and snacks slowly，，，，经过focusing on chewing each bite, also helps you notice when you’re actually full. The result: You consume fewer calories than if you ate with distractions.
PLAN FOR THREE REGULAR MEALS
Skipping meals might help you cut calories, but it’s associated with poorer diet quality, something that can have an effect on your health in the long-run, notes a 2020研究公共卫生营养。What’s more,等待太久在两餐之间吃饭可能会适得其反，导致您食用周围的东西，并伸手去拿高热量食品。
PAUSE BEFORE HAVING SECONDS
There’s nothing wrong with going for seconds, but take one beat to check in with yourself — are you still hungry or are you full? “This helps youdetermine your hunger and fullness cues真实。”杰克逊·布拉特纳（Jackson Blatner）说。
EAT A PIECE OF FRUIT WITH LUNCH
“Make this your post-lunch dessert,” says Gans. It’s great as a sweet treat to button up your meal and boost satisfaction — not to mention, it adds fiber and vitamins to your diet.
下午喝抹茶茶
Instead of your usual coffee, have抹茶茶下午。“Matcha contains L-theanine to deliver the energy and focus you’re looking for midday without the side effects like jitters or sleep disruption,” says Jackson Blatner. Bonus: Matcha is rich in disease-fighting antioxidants.
SLEEP 7+ HOURS
这可能不是直接饮食习惯，而是睡眠质量会影响第二天的食物。Shorting sleepskews hunger hormones，，，，so you’re more likely to eat when you’re not hungry and reach for sugary foods to put pep back in your step. Sleeping at least 7 hours, says Gans, helps you approach food in a more even headspace and helps减轻压力的影响(which can alsotrigger mindless eating).
EAT A PRE-PORTIONED AFTERNOON SNACK (IF YOU’RE HUNGRY)
Snack prep is just as important as meal prep用于份量控制并达到目标。想想弦奶酪，单袋开心果或一个小容器鹰嘴豆泥。甘斯说：“有预先设定的小吃可以防止在一天中期暴饮暴食。”
远离屏幕30分钟
While it may be a real challenge, it’s worth it. People who spend the most time in front of a screen (a computer, TV, phone) have the least healthy diets and are more likely to consume fast food compared to more moderate users, perresearch published in BMC Public Health。They’re also more likely to say their health is poor. Schedule at least 30 minutes a day to have a lunch break away from your computer. Bonus points if yougo for a walk到combat sedentary behavior。
做一顿植物性餐
Switch one meat meal to a植物性一个，建议甘斯。她说：“这减少了饱和脂肪的摄入量，这对您的心脏有益。”这也是预算友好的帮助环境的好方法。
有一个欢乐时光的无酒精鸡尾酒
酒精会妨碍减肥万博彩票下载安卓狗万体育买球since it adds extra calories and损害睡眠。If you’re accustomed to ending your day with a boozy beverage, cut back on your intake bysipping a mocktail到night.
晚餐时得到两份蔬菜
Gans说，要达到每天3-5份蔬菜的目标，在晚餐时加倍增加体积和纤维，以引导饱腹因子。
每天都在进行迷你健身和营养目标时每天取得进展，例如走更多步骤或学习跟踪宏。去 ”Plans”在MyFitnessPal应用程序中，用于日常教练和易于遵循的任务，以使您有动力。
