Want to lose weight? Evaluate your eating habits

DAYTON, Ohio — Having a busy schedule can make it difficult to stay on track with diet and exercise.

Things to consider include what types of foods to eat, timing of meals and workouts, and serving/portion sizes. Conflicting information about the "best" way to shed pounds and inches can be confusing, making the entire process feel frustrating and stressful.

For instance, when it comes to weight loss, some experts advocate eating six small meals daily, while others believe in the all-American breakfast, lunch and dinner with no snacking in between.

Those selling weight-loss products typically suggest that following their "specially designed" diet plans or exercise programs are the way to go. With so many choices and differing opinions, how do you know which is right for you?

Some tried-and-true tips

Your diet and exercise habits tell you and those around you how much value you place on your health. It is better to eat something, even if you are in a situation where your choices aren't the healthiest, than to skip meals. It's also better to engage in some form of activity, even for short periods of time, than to do nothing at all.

Skipping meals nearly always backfires, and can leave you feeling weak and lightheaded and can contribute to low blood sugar. This in turn, usually results in binges and cravings for less-than-healthy options. If you are prone to temptations, then plan ahead, snacking on a piece of fruit, fresh vegetables or a handful of nuts.

For one day, check to see how many times you are eating due to real hunger. Foods eaten for reasons other than hunger are the ones likely to expand the waistline, so rather than try to avoid your favorites, get to the root cause of your choices.

Some of the most common triggers for mindless eating include boredom, stress, the ample availability of food and simple force of habit. Stay mindful that the purpose of food is for survival.

When following a workout routine, it is important that you eat at the right time. Exercising too soon after a meal can cause sluggishness, cramping and other digestive issues as your body tries to supply blood to the stomach for digestion and to working muscles at the same time. Going for hours on end without eating before a workout is also troublesome, leading to early fatigue and slowing of mental faculties.