Obesity has become a major issue worldwide and it is increasing day by day due to unhealthy food choices and less physical activity. Eating healthy not only promotes weight loss but also keeps your body healthy and active.
Here are some tips that promote healthy eating and also help in weight loss.
Table of Contents
Cut back on refined carbohydrates
Refined carbohydrates include processed sugar, sucrose, or grains from which the nutritious or fibrous part is removed.
To lose weight, cutting down on refined carbohydrates is necessary. One of the fastest ways to lose weight is to cut on starches, simple sugars, and refined carbohydrates.
Cutting back on refined carbohydrates does not mean removing carbohydrates from your diet. Carbohydrates are the main source of energy for the body so you can reduce the number of servings in your diet. Normal servings of carbohydrates are 6-9 and you can have 5-6 servings to lose weight.
Eating protein
Paying attention to the recommended amount of protein is important for losing weight. Protein is important for muscle recovery and preserving of muscles during the weight loss process.
The recommended amount of protein is:
- 0.8 g/ kg body weight (Normal)
- 1.0- 1.2 g/ kg body weight for people 65 and above
- 1.2- 2.0 g/ kg body weight for athletes
It is not recommended to include too much protein at the start. You can slowly add protein sources otherwise it will stress out the kidneys. Adequate protein in the diet will satisfy your appetite.
Protein sources
- Meat: chicken, beef, mutton
- Fish and seafood
- Eggs
- Beans and lentils
Eat healthy fats
Removing fat from your diet and adding oil to your diet will make a difference. Plant oils such as sunflower oil, canola oil, and olive oil contain unsaturated fats that are good for the body.
Do not skip breakfast
Breakfast is the first and major meal of the day that provides energy to your body. If you miss breakfast you will feel hungry all day and there are chances of eating unhealthy and increased snacking to satisfy your cravings.
Eat regular meals
Remember, our body needs energy for all the processes like digestion, breathing, and other body processes. The other daily activities also require energy. Our body needs the energy to stay alive. Eating regular meals will help you to lose weight quickly. If the body is deficient in energy or nutrients your body will starve and the body will not be able to perform its desired activities.
Eat plenty of fruits and vegetables
Fruits and vegetables contain three essential ingredients
- Low calories
- Low fat
- The high amount of fiber and nutrients
All these are essential for weight loss and a healthy body. So adding plenty of fruits and vegetables to your diet will help to lose weight
Stay hydrated
Research says, drinking water before a meal helps to lose weight quickly. “Drinking water before a meal causes you to eat less because water makes you feel fuller. Sometimes people also confuse thirst with hunger and end up eating more”. — Megan Casper, Founder, and CEO of Nutrition bite.
Moreover, Dehydration also prevents the body from losing weight. So, drinking water is also essential in the weight loss journey.
Eat high-fibre foods
Fiber provides fullness and also improves digestion which is important for losing weight. Whole grains, fruits, and vegetables are high in fiber.
Pay attention to your plate
Make half of your plate fruits and vegetables, a quarter with whole grains, and the remaining quarter plate with lean protein. It will provide adequate protein, fibre, and nutrients to your body and you will see differences.
Stay Active
Staying active is also important for healthy and active body. Walking or exercise helps to keep the body healthy and active and also burns calories. Exercise on empty stomach helps to burn stubborn fat.
Calories and portion control
For losing weight it is important to pay attention to calories and portion size. If you find that your weight is stuck then you can check the calories, it may be a contributing factor. Similarly, portion size is also important. So, using a smaller plate may be helpful and can help in losing weight.
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