Medimanage.com – Easy ways to Lose Weight and become Healthy
Someone once famously said, “If you want to look young and thin, hang around with fat people”. While you may take this advice with a pinch of salt and laugh it off, for someone who is obese, losing weight is no laughing matter. Hanging around with fat people and deceiving yourself may seem easy, but taking responsibility and losing weight seems to be a herculean task to many.
But with these ideas that are really simple and easy, losing weight after all, will not be difficult anymore. These tips, will help in weight loss and in maintaining good health. The key lies in eating healthy food and eating it on time, that will keep you looking slim, fit and healthy.
Tips on how proper eating habits can go a long way in effective and long-term weight loss:
Never miss breakfast
Breakfast like a king, lunch like a prince and dinner like a pauper’ is the foundation to good health for life. Just by making sure that you consume healthy breakfast every single day you will not just become leaner and fit but you will also have more energy and be alert mentally through the day. Some healthy breakfast options are milk and fruit, cereals with nuts, egg preparations, and whole wheat toast with cheese.
Eat 3 to 5 servings of fruits and vegetables daily
Fruits and vegetables are loaded with vitamins and antioxidants. These delay aging and prevent diseases from attacking you. They also have a high quantity of fibre and water content and keep you feeling full. Starting the day with a piece of fruit is an excellent way for healthy metabolism. Fruits and vegetables can aid in weight loss if taken before each meal. Fruit or vegetable salads make for great snacks. Try to include as many colours of fruits and vegetables in your diet, so that your body gets all the essential vitamins and minerals. Remember juices are devoid of fibre and hence do not provide the health benefits of a whole fruit.
Include protein-rich foods with each meal
Proteins are known as the building blocks of the body. They help repair wear and tear of the body and keep you with a feeling of fullness for long. In fact proteins give a metabolic boost and increase the muscle mass thus making the body lean. Vegetarian diet often gets deficient in proteins. Good sources of proteins are eggs, fish, lean meat, skimmed milk and skimmed milk products, soya and soya products, lentils and nuts.
Eat 5 to 6 small meals each day
Dividing the entire day’s food requirements into 5 to 6 small meal portions, provides a steady source of energy, prevents hunger pangs and binge eating at the next meal and helps increase the basal metabolic rate. Hence, divide your meals into breakfast, midmorning snacks, lunch, evening snacks and dinner. Keep portion sizes small and eat nutritious foods at each meal.
Eat a protein and fibre rich snack before eating out or at a party
Sometimes eating out is inevitable. But when you are invited to a party, make sure to fill your tummy with high protein and fibre rich snacks like nuts and milk, milk and fruits , a bowl of muesli or sprout salad. These will be filling and will prevent you from bingeing at the party.
Limit consumption of Maida based products and bakery products
It is convenient to consume packaged Maida based snacks. Also the high salt content makes them addictive. These days many Maida based snacks are labeled as ‘low fat’ and are hence wrongly assumed to be healthy. The fact is that Maida is devoid of nutrients and fibre and simply adds empty calories to our system. Instead, it is better to snack on healthy foods like kurmura, popcorn, nuts, fruits and sprouts.
Drink 8 to 12 glasses of water daily
Water is indeed the elixir of life. Consuming less than adequate water interferes with the normal functioning of the body, thereby causing bloating and weight gain. Also, we often confuse hunger for thirst and end up overeating. An average of 8 to 12 glasses of water must be consumed daily. Soft drinks or fruit juices should not be used as a substitute for water. Tea and coffee are dehydrating and an additional cup of water should be had for each cup of tea or coffee.
Eat dinner two hours before sleep
Our metabolism goes down when we sleep. Hence, eating a heavy meal very close to bed time makes it more probable that the calories will get stored. So have a light healthy meal at least two hrs before going to bed. A small walk at night after dinner will be highly beneficial.
Weight management is not a quick fix. And one needs to be committed to it. These simple things, if adhered to, can go a long way in keeping your extra kilos at bay!
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