11 Healthy Eating Habits Overweight Adults Don't Have

It's tough to keep up healthy eating  habits while you're managing life. Work, home, and family obligations often keep us from making nutrition a priority. Unfortunately, we may not even realize this until the numbers rise on our scale or our pants start feeling snug...

Any credible diet plan or lifestyle you decide to follow will include protein, because it's the building block of health. Make sure you get enough in your diet. You'll find plenty of protein in lean meats, fish, nuts, and dairy products. 

The American Heart Association says six teaspoons of sugar a day for women and eight for and men is the maximum acceptable consumption. But did you know a glass of orange juice has 10 teaspoons, and even a can of tomato soup has four? It is important to read the labels on all processed foods to ensure that you aren't accidentally overdoing it.

Children will follow their parents eating habits. This is also true for spouses, friends, roommates, and even office mates. Make sure you are surrounding yourself with positive influences, and avoiding situations that may end up causing you to pick up bad habits

Forget about chowing down at the computer or watching the news while you eat. Sit down and eat slowly so you will remember everything you have. You will find that you eat less and feel more satisfied. 

Use your senses when you are eating. Pay attention to the smell of the food before you put it in your mouth. As you take each bite, notice the texture and analyze the taste. This will help you savor the meal and avoid the temptation to overindulge. 

According to Villacorta, there is a link between stress hormones like cortisol and fat retention. If you can lower your level of stress hormones, it will help you maintain a healthy weight. 

Don't feel overwhelmed by a radical diet. In fact, forget the word "diet" and make little changes in your lifestyle. For example, avoid fast food, cut down on fatty foods, and stay away from soda. 

Don't deprive yourself of snacks, just have healthy ones that you enjoy ready in advance. Ideally, combine protein and carbohydrates, with such pairings as an apple with peanut butter or cheese with whole wheat crackers. 

It's not always about what you eat as how much you eat. Overweight adults are often guilty of overindulging. You don't have to give up all your favorite foods to keep the weight off, just eat them less often in smaller portions. 

When we avoid carbohydrates, were allowing for hunger. You have a better shot at keeping your weight loss goals by incorporating carbs into your diet. In his "Eating Free" plan, Villacorta recommends a diet of 45% carbohydrates, 30% protein, and 25% fat. 

Rather than sitting down to three large meals a day, eat small, balanced meals every three to four hours. This will help keep your hunger under control and make it easier to focus on healthy foods.