7 Simple Tips for Weight Loss
Updated: Dec 31, 2022
Healthy food swap is one of the easiest ways to shed weight without giving up your favorite meals. Losing weight is not as tough as it seems. Making small changes in your diet without compromising on taste is the best way to improve your health and losing those extra kilos.
Always aim to become a healthier and fitter person. Focus on nourishing your body instead of depriving it. Weight loss should then follow naturally. Below are few tips that will help you achieve your fitness goal.
1. Eat less of refined, processed & packaged food
Whole, single ingredient foods are unprocessed and contain the nutrients and fibre found naturally in the food. Refined foods can spike blood sugar rapidly, leading to hunger, cravings and increased food intake. Choose whole grains such as Oats, Brown Rice, Ragi, Barley, Whole wheat bread & pasta.
If you are trying to lose weight, you will be more successful if you limit junk food. These foods are low in nutrients and high in calories, saturated fat, added sugar and added salt.
2. Portion control
You don't need to weigh or measure your food every time you eat. Weight loss plan is to consume fewer calories than your body utilizes and any extra calories eaten will be stored in the body as fat which leads to weight gain.
A simple way to control portions is to fill half the plate with fruits and vegetables, fill a quarter of the plate with lean protein such as meat, eggs, dairy, legumes, soy and the remaining quarter of the plate with complex carbohydrates, such as whole grains.
3. Physical activity
Exercise can increase the body's metabolism and help to raise the number of calories you burn each day. One of the most popular types of exercise for weight loss is aerobic exercise, also known as cardio (walking, running, cycling, swimming). The exact amount of physical activity needed is not clear since it varies from person to person based on their age, gender, health condition etc.,
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose too much weight you may need to exercise more. Exercise does help you control your weight but combining exercise with a healthy diet will yield more substantial weight loss results.
4. Avoid soft drinks & packaged fruit drinks
Added sugar is one of the worst ingredients in the modern diet. These drastically increase your total calorie intake which can drive fat gain and obesity.
In most of the Indian families we consider packaged fruit juices as alternatives to “unhealthy” carbonated soft drinks like Coke & Pepsi, but in reality these are no different from carbonated drinks which are high in added sugars, artificial flavors & preservatives with no nutritive value and fibre.
5. Sip on some Tea
Tea is the best source of antioxidants and flavonoids which is linked to lowering cholesterol by boosting metabolism and helping your body break down fats more quickly.
Replacing your early morning cup of masala chai or coffee with a cup of green tea or herbal teas may help you lose some amount of weight when you pair it with a healthy diet and exercise.
6. Hydrate with plenty of water
Hydration is key for many factors that play a role in weight loss, including digestion and muscle function. A person may also think that they are hungry when they are actually thirsty.
Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking. Ditch the carbonated drinks and replace it for water to have long-term weight loss benefits. If you think water tastes boring, add a slice of lemon.