Want a Lean Body for Good? Adopt These 8 Eating Habits
										These simple strategies for cleaning up your diet can pay off big time in the long run.

Want a Lean Body for Good? Adopt These 8 Eating Habits These simple strategies for cleaning up your diet can pay off big time in the long run.

Losing weight is no easy feat—but keeping it off? That’s even harder. If you want to maintain a lean body for life, experts say the most important thing is adopting smart, sustainable eating habits.

“What helps you lose and maintain weight are the habits that you incorporate into your daily life and that you follow consistently,” explains Blanca Garcia, RDN, who is a nutrition specialist at Health Canal. “Overly restrictive habits give you quick results. However, the problem with this approach is that once your reach your weight goal, you return to your old eating habits and gain that weight right back. Then you jump back on the restrictive diet and start the cycle all over again.”

In other words, there’s no reason to deny yourself the foods you enjoy—in fact, consistently doing so may just make you more likely to binge on them later on. Instead, dietitians advise adopting the following habits to keep that lean physique without all the yo-yo dieting.

“Fiber comes in many forms, from vegetables and fruits to legumes and whole grains,” says Tamayo. “Fiber can not only help your gastrointestinal tract stay healthy and regular, but it can also boost immunity and help remove cholesterol from your body. Because most fad diets eliminate carbs, they also remove fiber, which can cause problems including constipation, indigestion, fatigue, deficiencies in certain vitamins, and even poor immunity.”

While fiber has a lot of important health benefits, Tamayo notes that it’s helpful for weight loss because it keeps you feeling full for longer, thereby preventing overeating. Aim to consume at least 21–25 grams of fiber daily if you’re a woman and 30–38 grams if you’re a man.

Here are just a few high-fiber foods to consider adding to your diet:

“Volume eating is a fascinating and relatively new concept to eating a balanced, nutrient-dense, low-calorie diet pattern without sacrificing hunger,” explains Trista Best, a registered dietitian at Balance One Supplements.

This approach centers around eating large volumes of foods that are low in calorie density. As a result, you can avoid those hunger pangs that often come with dieting.

“I’ve been following this diet pattern for a year and have found great success in weight loss and feelings of overall improved well-being,” adds Best. “My personal experience aside, volume eating can cause weight loss due to increased satiety from meals and lower calorie intake overall.”

Remember, with volume eating, calories do not need to be counted.

“You’ll simply want to eat according to your true hunger and stop eating when you’ve reached fullness,” adds Best.

To follow this approach, try prioritizing low-calorie, high-fiber foods like vegetables, beans, and legumes, at every meal. You can also try swapping high-fat protein sources for alternatives that are lower in fat.

“Protein is essential for maintaining muscle mass, and it’s also more filling than other macronutrients,” says Krutika Nanavati, NSNZ, a sports dietitian and registered nutritionist with ClinicSpots.

That’s why Nanavati recommends incorporating lean protein at every meal.

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