Jewels Doskicz is a registered nurse, freelance writer, patient advocate, health coach, and long-distance cyclist. Jewels is the moderator of Diabetic Connect’s weekly #DCDE Twitter chat, and she and her daughter both live healthfully with type 1 diabetes.
Embrace a healthy mindset and drop the word "diet." There are healthy ways to lose weight, starting with these 10 simple lifestyle tips.
1. Speak up first when eating out
When eating out, order first. When groups of people eat together, they tend to order similarly. Set the stage by ordering a healthy meal, and more than likely, the table will follow suit. Your blood sugars will thank you later.
2. Take your time
Eating in a rush isn't good for anyone. Studies show that when you're relaxed, your chewing slows; this equates to fewer calories eaten overall.
3. Dust off your chopsticks
Drop the extra large spoon and use small utensils instead—maybe even chopsticks. There's no way to shovel food into your mouth when you're eating with chopsticks or a teaspoon!
4. Veggies first
At a buffet or a potluck? Start with the vegetables, and fill half your plate with them. According to a Cornell University study, the first three foods we see end up taking two thirds of the real estate on our plate. This will leave less room for sweets, breads, or other more high-calorie, high-carb dishes.
5. Turn away from the food
Believe it or not, we eat more when we face the buffet versus when we turn our backs to it or when we fill our plates to the brim (think Thanksgiving). Be strategic in choosing your seat. Bonus tip: eating from a salad plate instead of a dinner plate can be a helpful tool for portion control.
6. Rule of two
When eating out, limit your order to an entree and two other items, such as a piece of bread and a salad. You may end up ordering up to 25 percent less by engaging in this simple eating concept.
7. Eat with a napkin
As in, just use it every few bites. It's a way to slow down how quickly you eat. And take sips of water in between bites to stretch out the meal and give your body time to register how full it truly is. Good table manners equate to healthier choices and a slower meal—it's plain and simple.
8. Forget the buzzwords
Buzzwords like "gluten free," "vegetarian," "healthy," and "organic" can be confusing. Veggie pot pie may not have the meat, but it still has carbs, fats, and calories. Get to the bottom line of what you're eating and make conscious food choices.
9. Cold cereal blues
Most people are at their least tolerant state of carbohydrates in the morning. Cold cereals have a way of cranking blood sugars through the roof. Warm cereals can do the same, but they will keep you full longer. Forget the cereals and start your day off with eggs instead.
10. Pinterest pics
Use your social media accounts to surround yourself with healthy ideas, recipes, food choices, motivational sayings, and beautiful pictures. Just thinking about eating more healthfully will help you make better choices every day.