eating habit

7 good eating habit you

1. They stick to the same menu "Daily Menu"
   The majority of fit people say they eat virtually the same meals every day, mostly the same breakfast, same lunch, same dinner, and when it comes to snacks and beverages well, you guessed it, very predictable food. To clarify, they did not suggest that they eat exactly the same food for every meal, but they often chose from three, maybe four things that they like for breakfast, lunch, and dinner..
2. They Eat Breakfast
   This one common characteristic is nearly universal in statistical studies of people who have achieved and maintained a large weight loss. Eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year report that they always eat breakfast. Research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. Experts agree that the majority of people who struggle with overeating are those who underrate during the first part of the day, specifically those who skip breakfast. So it seems that breakfast really is the most important meal of the day!
   Why does eating breakfast help people lose and ultimately maintain a healthier weight? One theory suggests that eating a healthy breakfast reduces hunger throughout the rest of the day, therefore decreasing the likelihood of overeating and making poor food choices at lunch.
3. They Drink Water
   Just plain cold water, drinking enough water is a vital part of any conditioning program because it keeps your body functioning in homeostasis and aids every aspect of bodily function. Highly successful fit people drink at least six to eight 12-ounce glasses of water a day, plus more as needed during exercise. Note: It's possible to drink too much water, which dilutes the body's electrolytes (potassium, sodium, chloride, magnesium). Don't drink more than a gallon a day unless you're also replenishing your electrolytes.
4. They Eat Small
   Most people know that small, frequent meals are absolutely the only way to go. Why? Because when we go longer than 3 hours without eating, our levels of the stress hormone cortisol rise. And high cortisol levels signal the body to store fat in the abdominal region. Keep in mind too that people who skip meals have the highest cortisol levels of all!
   When you eat small, frequent meals long term, the body becomes efficient at keeping cortisol levels low, which helps both men and women reduce belly fat.
   Eating throughout the day also makes you less tempted by the monster-size buckets of popcorn and supersize fries and drink containers that include triple and quadruple servings. Guided by their nutritional needs and deeply rooted habit to eat small meals throughout the day,
5. They eat natural food
   Natural foods—apples, steel-cut oatmeal, broccoli, salads, brown rice—are what food researchers call low-density foods. That is, they take up a lot of room in your stomach because they contain lots of fiber, which satisfies hunger with few calories. High-density foods are the opposite; they are things like butter, oils, candy, or ice cream. Think about how much frosting you could pack into your stomach if you really tried.
6. They choose Their Foods
   They know what one serving of said food really looks like. You can show an effortlessly fit person a whole grain cracker, and even without looking at the label, he or she can accurately predict how many crackers count as one serving. It’s not a gift, actually. It's a skill, and all habits are skills you can master.
   This skill is easier to acquire than it sounds. A couple of weeks of label reading is all it takes. There are even apps for your phone and Web sites that provide this information quickly and for free.
7. They Eat Their best food Food
   Despite knowing everything about their foods and tending to stick to the same foods day in and day out, fit people rarely report eliminating foods. If it's something they crave, they enjoy a little taste. They know that simply eliminating foods they absolutely love will only set them up to fail when the temptation is too great. Instead, successfully fit people know that it's okay to indulge every once in a while. They savor those moments instead of sucking down the food as if they’re afraid it's the only time they'll ever see it again.