In our eat and run, massive portion sized culture, maintaining a healthy weight can be tough — and losing weight, even tougher. Learn more about how to start changing your eating habits.

Maintaining a healthy body contributes to the physical, emotional and all round well-being of an individual. Obesity can pose a risk to the heart, blood pressure, bones (leading to osteoarthritis elevated cholesterol levels, muscle pain and occurrence of diabetes at an early age.)

Follow these simple steps to cut your extra kilos:-

Eat food in small portions:- Cut down significantly on portion sizes as having large portions of food will cause weight gain. Have small meals; eat several small meals each day rather than a few large ones.

Do not starve yourself:- Do not fast or skip meals as it slows metabolism and your body begins to store any available energy as fat.

Avoid distractions while eating:- Try not to eat while working or watching TV. it’s to easy to mindlessly overeat leading to weight gain.

Switch to whole grain foods:- Whole grains can help you manage your weight as they help you feel faster and keep you feeling full longer. This is because whole grain foods are higher in fiber, which provide bulk. In addition, they are generally digested at a lower rate; hence prolonging the feeling of fullness.

Treat yourself:- Recognizing realistic expectations is the key to slimming down. Aiming to be too good sets you up to fail. Don’t deprive yourself of everything you love, just keep your little splurges in moderation and calculate them into your plan for the day. Dieting isn’t about perfection, it’s about balance. So if you love chocolate, eat a little. Just make room for the calories by passing on something else.

Avoid eating outside food:- Frequently eating roadside food or from restaurants can increase your body’s fat content as they contain saturated fats.

Bake instead of frying:- Fried food adds a lot of oil content to your diet which is a big no for losing weight. Try baking or grilling your foods instead of frying to reduce the calories consumed.

Eating the right way combined with at least exercising at least three days a week can help you shed the extra kilos. Also, a good amount of sleep is necessary for speedy weight loss.

Note to remember:-

  • Burning 250 calories by exercise per day is recommended.
  • Rapid weight loss is unhealthy and may make your mind pounce on the sight of food.
  • It’s important to note that weighing yourself on a regular basis doesn’t necessarily have to be a negative thing. Stepping on a scale gives you a sense of accountability towards your actions and forces you to keep yourself in check.
  • According to a new study, 75 percent of individuals who have managed to successfully lose weight and keep off consistently weigh themselves.


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