Choked from all sides with weight loss tips, weight loss foods and more information on weight loss! But do you know that the most important point in weight loss isn’t knowing what to eat? All of us have heard it thousand times to eat lots of fresh vegetables, fruits, whole grains and proteins. The ultimate key lies in correcting your habits to make these healthy foods a part of your daily routine without feeling deprived or famished. Count on these five tips as golden phrases that can help your weight loss dream become a reality:
Prepare healthy meals at home: Restaurant meals might be tasty, but they are also extremely high in calories, salt, sugar and fat compared to home-cooked meals. It is true that you might need to set aside some time to select recipes, buy groceries and cook. You can either do it during weekends or take 10 minutes every day to buy your required stuff which is almost equivalent to getting half the work done. You can even cut a batch of vegetables or use the packed pre-cut veggies sold in supermarkets (ensure that they are fresh). Keep ready-to-eat snacks such as fruits, nuts and low-fat cheese sticks handy to use them when you are hungry.
Spread your calorie intake evenly through the day: Individuals often eat a light breakfast (or skip it altogether), a medium-sized lunch and a lavish dinner opposed to the general rule of eating a lavish breakfast, medium-sized lunch and a small dinner meal. Eating a tiny meal for breakfast revs up your appetite by lunch and you tend to eat a huge meal. Whereas, eating a scrumptious breakfast increases your metabolism for the day and keeps you energetic to sail through the day easily. Eating 450 calories during every meal can help you avoid feeling hungry between meals. Eat a light supper and avoid snacking during late nights to reduce overall calorie intake. This might even help you feel hungry for breakfast.
Take plenty of time to eat your food: You might find it comical when someone suggests that you eat every meal at least for 20 minutes when you don’t have even 2 minutes to spare for a glass of milk in the morning. It is difficult but not impossible to steal time here and there. Set a timer on your smartphone for 20 minutes when you sit down for meals. This is the time it takes for the gut hormone to send signals to the brain indicating your fullness. 20 minutes is what is required to feel satisfied but not stuffed. Eating too quickly can make you overeat as you don’t give enough time for your body to signal. Take time to chew between mouthfuls and set your fork down between each bite.
Sleep well: Numerous studies have shown clear links between shorter sleep hours and increased obesity rates. People who sleep for less number of hours tend to follow irregular eating habits such as consuming smaller, frequent, energy-dense and fatty snacks such as cookies, ice-creams and chips. Watching late-night movies at home with packets of crisps or popcorns will only increase calorie values. Eat early and have a good night’s sleep to stay within desired calorie limits.
Weigh yourself regularly: Research shows that people who check their weights often are more likely to lose weight and maintain their healthy weight. Don’t go overboard and keep measuring yourself after every meal but do measure sensibly-once a week or every alternate day perhaps. Use a digital scale and hang a calendar right above your weighing machine to remind you to jot down your weight every day. Your scales are never going to lie and even if you don’t get hold of your calories from the foods you eat, your weight indicates them!
If you would like to lose weight in a healthy way by eating the right kind of foods, doing proper exercise and leading a healthy lifestyle, get in touch with registered dietitian nutritionists at www.firsteatright.com. These RDNs can help to chalk a personalized diet chart and lifestyle program suiting your needs and help you accomplish your goals in a desired way.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.