Maintaining a healthy weight is not an easy task for many. The key to healthy weight management is to work towards your goal in a slow and steady manner. Get rid of those fad diets which will surely do you harm and follow these simple rules to achieve your dream.
Have a wholesome diet
A wholesome diet provides all the essential nutrients which your body needs.Such a diet will include vegetables, fruits, whole grains, legumes and a healthy dose of fat. Sugar and salt should be used in moderation. Avoid processed food, refined grains, sugary foods, and saturated fat.
Reduce serving size
There is no need to eliminate any food item from your diet completely. Once in a while you can give in to your cravings. The key aspect here is to eat in moderation.
Eat slowly and mindfully
Mindful eating is an approach to eating in which you are more attentive to what you eat and how much you eat. This will increase your awareness about food, about what you like and don’t like and help in eating less. Eating slowly is another method which can be followed to eat less yet feel fuller.
Give your self control some help
In a heady moment you might make resolutions to control the intake of fries and pastries. But your will power will require all the help it needs, if your house is filled with junk food in the first place. Get rid of junk food if possible and use smaller plates and bowls to eat.
Avoid emotional eating
Being emotionally vulnerable, you may tend to eat more when you are upset, depressed, angry, lonely or happy. For successful weight management you should be able to differentiate between real hunger and emotional hunger. Try to find other activities which might help you to destress like walking, playing with a pet, etc.
Opt for low calorie food
Foods with lesser calories compared to their weight such as fruits, vegetables and cooked whole grains are high in water and fiber content. Include more of these in your diet as they will help you to feel full with fewer calories. Reduce the use of low moisture or high fat foods like cookies, cheese and fried potatoes.
Get sufficient protein
Protein provides the twin advantage of increasing satiety and limiting muscle loss during weight loss. Choose foods containing lean protein like beans and other legumes, white-meat poultry, and low-fat dairy. Fish, nuts and soy foods also contain adequate amount of proteins. People with kidney problems should however be careful to avoid extra protein.
Never skip meals
Skipping meals in the hope of losing weight should always be avoided. Such a practice can lead to overeating and weight gain. If you like to snack between meals make sure to avoid junk food.
Go for less variety
Variety in meals offers great visual appeal, whets the appetite and gives you enough nutrients. But it can also lead to overconsumption of food and unwanted weight gain.
Choose solid foods over liquids
Solid foods provide more nutrients and satisfaction than liquid foods. A juice cannot makeup for a fruit. If you still prefer liquids, opt for milk, tea or coffee or just plain water. Alcoholic beverages can add to your intake of calories and ultimately make way for weight gain.
Cook at home
Cooking at home permits you to reduce the calorie count of food and helps you to choose what goes into your food. You can reduce and control the amount of salt, sugar, oil and fat. While eating out people often tend to eat more than they eat at home.
Keep it simple when eating out
Choose simple and low calorie recipes from the menu. If in doubt, ask the server who might be able to help you to select healthy yet low fat food items. Settle on an appetizer or salad as the main dish instead of calorie dense options.
Get adequate sleep
The amount of sleep needed varies from person to person. But less than six hours of sleep may disrupt the working of your appetite hormones thus leading to increased hunger and eating, less calorie burning and greater fat storage.
Set sensible goals
Losing weight is not an easy task for many. Hoping to shed ten pounds a week is simply stupid and not at all healthy. A weight loss goal of one to two pounds a week is both rational and healthy.