Check out these tips!
1. Do not eat a carbohydrate unless it has fibre attached to it
This reduces the sugars and simple carbohydrates like Maida (white bread, candy, juice, pastries) in your diet and helps you to choose the carbohydrate that controls your appetite and maintains your nutrition needs.
“The more fibre in your diet, the better!”
Fibre helps improve sugar control, lower cholesterol and reduces your risk of chronic diseases like diabetes and heart disease etc. It also helps prevent hunger, fat storage and weight gain. Foods rich in fibre include legumes (beans & lentils) veggies like broccoli, spinach, all greens, cucumber, carrot sweet potato and fruits. Include these with your carbs always.
2. No foods are 100% off-limits
Whenever you label foods as good or bad, you naturally crave completely off-limits foods.
Focus on choosing the right portions of healthy foods 80 to 90% of the time. Pair it with a healthy exercise routine, which can lead to long term weight loss success. You can also occasionally eat unhealthy / junk foods without feeling guilty or resentful.
Feed your body with the right nutrition it will fuel your body more effectively rather than listing foods as YES or NO. Notice your craving will go down with this.
3. Have your Calories Wisely-
All Calories are not created equal. “If your diet consists mainly of sugar, saturated fats and salt” all of which can be addictive. You develop cravings consistently for high-calorie foods with little nutritional value. This leads to excess calories and weight gain or inability to Lose Weight.
Eat foods that are high in protein, healthy fats and fibre, you will feel satisfied throughout the day and will get rarely any cravings. This will help you maintain a lower-calorie level and lead to weight loss.
4. Plan your Meals today-
Planning stops that “grab what you see” rather you will find healthy options when you start feeling hungry.
If you will not plan you will bring less nutritious, higher-calorie choices to your table.
When you sit down for dinner today plan what you will eat for all meals tomorrow. It's much easier to do when you are not hungry.
This also gives you time to take something out of the freezer, chop veggies, knead tonight and put it in the boxes. These pre-preparations save a lot of time.
5. Focus on healthy behaviours not the numbers on the scale
Focus on making good food choices, watching portions and exercising regularly.
If you lead with these behaviours the weight loss will follow. Replace a goal like “lose two kgs in a week” with specific mini-goals like “Eat one cup of vegetables at dinner” or “keep a daily food log”.
If you are disappointed with your weight progress at the week’s end, reflect on how well you stuck at each mini-goal.
If you have made healthy changes, Congratulations if you fell short ask yourself why?? Were the goals too difficult?? Do you need a strong support system?? Reach out to certified Nutritionist and Dietitian. Then either tweak your goals or focus on the factors you can control.
Try tracking lifestyle changes in food, exercise and weight in a Journal. At the end of each week check off which new habits are going well and which need more work. Your health is a lifelong journey.
I hope this is valuable for you. Add these tips and start seeing your scale going down !!
Comments