Hello...! In our eat and run massive portion sized
culture, maintaining a healthy weight can be tough and losing weight, even more tougher. If you’ve tried and failed to lose weight before, you may believe that
diets don’t work for you. You’re probably know some diets don’t work at all
and none of them work for everyone. Our bodies all respond differently. But
while there’s no easy fix to losing weight, there are plenty of steps you can
take to develop a healthier relationship with food, curb emotional triggers to
overeating, and achieve lasting weight-loss success.
> Follow are top 15 expert tips that
can help you in reducing your weight:-
1. Don't skip your breakfast.
"Research shows that eating breakfast helps you
control your weight". Some people skip breakfast because they think it will
help them lose weight, but missing meals doesn't help us lose weight and isn't
good for us as we can miss out on essential nutrients. It could also
encourage us to snack more throughout the day because you feel hungry.
2. Get more active.
Many studies shown that regular activity is the key to losing
weight and keeping it off. As well as providing numerous health benefits,
exercise can help burn off the excess calories you can't cut through diet
alone. Find an activity you enjoy and are able to fit into your routine.
3. Eat plenty of fruit and vegetables.
Fruit and vegetables are low in calories and fat, and
high in fibre – three essential ingredients for successful weight loss. They
also contain plenty of vitamins and minerals. Read up on getting your
5 A DAY.
4. Eat regular meals.
Some people think missing meals will help them
lose weight, but it's been shown eating regularly during the day helps
burn calories at a faster rate. It also reduces the temptation
to snack on foods high in fat and sugar. Find out more about eating
heathily.
5. Eat high-fibre foods.
Foods containing lots of fibre can help keep you
to feel full, which is perfect for losing weight. Fibre is only found in
food from plants, such as fruit and veg, oats, wholegrain bread,
brown rice and pasta, andbeans, peas and lentils.
6. Drink plenty of water.
People sometimes confuse thirst with hunger. You
can end up consuming extra calories when a glass of water is really what you
need. You should aim to drink about six to eight glasses of fluid, preferably water, every day or more if it's
warm or you're exercising.
7. Don't stock junk food.
To avoid temptation, avoid stocking junk
food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home.
Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat
cakes, unsalted or unsweetened popcorn, and fruit juice.
8. Use a smaller plate.
Studies have shown that people who use smaller plates tend
to eat smaller portions and are still satisfied. By using smaller plates
and bowls, you may be able to gradually get used to eating smaller portions
without going hungry. It takes about 20 minutes for the stomach to tell the
brain it's full, so eat slowly and stop eating before you feel full.
9. Cut down on alcohol.
Did you know a standard glass of wine can
contain as many calories as a piece of chocolate, and a pint of lager has about
the same calorie count as a packet of crisps. Over time, drinking too much can
easily contribute to weight gain. Find out more about the calories in alcohol.
10. Plan your meals.
Plan your breakfast, lunch, dinner and snacks
for the week, making sure you stick to your calorie allowance. Try to plan for
four to seven days worth of meals and snacks. Make a shopping list, but don't
shop when you're hungry as that can lead to high-calorie impulse buys.
11. Read food labels.
Knowing how to read food labels can help you
choose healthier options and keep a check on the amount of calories, fat, salt
and sugars you eat. Use the calorie information to work out how a particular
food fits into your daily calorie allowance on the weight loss plan. Find out
more about reading food labels.
12. Stay motivated.
Slow and steady wins the race. Losing
weight too fast can take a toll on your mind and body, making you feel
sluggish, drained, and sick. Aim to lose one to two pounds a week so you’re
losing fat rather than water and muscle. Set goals to keep you motivated. Short-term
goals, like wanting to fit into a bikini for the summer, usually don’t work as
well as wanting to feel more confident or become healthier for your children’s
sakes. When temptation strikes, focus on the benefits you’ll reap from being
healthier.
Use tools to track your
progress. Smartphone apps, fitness trackers, or simply keeping a journal
can help you keep track of the food you eat, the calories you burn, and the
weight you lose. Seeing the results in black and white can help you stay motivated.
13. Cut down on sugar and refined carbs.
Whether or not you’re specifically aiming to cut
carbs, most of us consume way more sugar and refined carbohydrates than is
healthy. Eliminating candy and desserts is only part of the solution, though.
Sugar is hidden in foods as diverse as bread, canned soups and vegetables,
pasta sauce, margarine, and many foods labelled “low fat” or “no fat”. All this
hidden sugar amounts to nothing but a lot of empty calories.
14. Fill up with fruit, veggies, and fiber.
Even if you’re cutting calories, that doesn’t
necessarily mean you have to eat less food. High fiber foods are higher in
volume and take longer to digest, making them filling and great for
weight-loss.
i. Fruits and vegetables – Enjoy whole fruits across the rainbow
(strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and
green veggies of all kinds.
ii. Beans – Add beans of any kind (black beans, lentils, split peas, pinto
beans, chickpeas to soups, salads, and entrees, or enjoy them as a dish on
their own.
iii. Whole grains – Try high-fiber cereal, oatmeal, brown rice, and multigrain
bread.
15. Take charge of your food environment.
Set yourself up for success by taking charge of
your food environment when you eat, how much you eat, and what foods you make
easily available. Cooking meals at home allows you to control both portion size
and what goes in to the food. Restaurant and packaged foods generally contain a
lot more sugar, unhealthy fat, and calories than food cooked at home also the
portion sizes tend to be larger.
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