How can reduce body weight
1. Eat More Fiber
The best way to reduce calorie intake is by incorporating more fiber into your diet. The recommended amount is about 30 grams a day, but most people don’t consume enough fiber.
Fiber is of two types, soluble and insoluble. Soluble fiber absorbs water and transforms into a gel during digestion. Insoluble fiber remains undigested as it passes through your system. Both types of fiber slow down the process of digestion, and helps you feel fuller for longer .
2. Reduce The Intake Of Carbohydrates
Carbohydrates are a staple in the diet of many. In fact, of all the food groups, the amount of carbs consumed is the highest. This poses a problem because every gram of carbohydrate contains four calories. And most foods that are rich in carbs barely possess any other nutrients.
Filling yourself up with carbs adds a lot of calories to your diet, which is why cutting back on carbs can be a great step towards weight loss.
3. Eat Healthier Fats
There is this prevalent misconception that fats are bad for you. That isn’t entirely true. There are healthy fats and there are the unhealthy ones. You need to make sure that the fats you eat are good for your health.
Most junk foods contain unhealthy or saturated fats. They are the ones responsible for an array of diseases. But unsaturated fats, which is found in avocado, olive oil, and nuts, can help lower cholesterol and the risk for heart diseases when had in moderation.
4. Incorporate A Workout Regimen Into Your Schedule
Exercise and weight loss go hand in hand. While it might not be possible to start working out an hour a day overnight, you can start by doing small things at a time. A 15 minutes walk, or taking the stairs instead of the elevator are good ways to start.
Even if you don’t end up working out a lot, a little exercise is better than no exercise. Regular exercise helps burn calories and boosts your metabolism. It also helps in maintaining your muscle mass, and since muscles need more calories than fat, you end up burning a substantial amount of calories every day.
5. Cut Out Empty Calories
It is easy to lose track of everything you eat. Some of us even eat without registering it. How many times have you given a thought to your morning cappuccino, and the fact that it can contain over 120 calories?
We tend to consume a lot of things that are high in calories, but don’t even count as food. Carbonated drinks, coffee, and junk like chips are some examples. So it is important to register what you are eating, and keep track. You can cut back on a lot of calories just by avoiding foods that don’t fill you up .
6. Choose Better Snacks
Three meals a day can leave you feeling hungry in between. And that’s where most of us slip up. Even if we try eating meals that are healthy, we end up binging on snacks that are anything but. And this has a huge impact on our weight, so we should opt for better snack options.
The biggest culprit that causes weight gain is our habit of unhealthy snacking. Fries and chips and cookies do nothing to fill us up, but add a lot of carbs, sugar, and fat. It is also difficult to stop at one or two because we still feel so hungry. So opt for snacks that have a high fiber content.
7. Get Rid Of Junk
Most of us find it difficult to let go of our favorite foods. Chips and cookies might be fattening and unhealthy, but we still end up having them. Which is why not buying junk food is a good step towards losing weight.
The reason we eat so much junk is because we buy it, and keep it available and accessible. You know the saying, ‘out of sight, out of mind’. Purging your pantry and fridge of high-in-calories and low-in-nutrients food can help you cut back on unhealthy snacking.
8. Eat Smaller Portions
One of the main reasons we break from our diet plans is the fact that it is really difficult to resist temptation. A few days of green smoothies and salads, and you find yourself gorging on every kind of junk imaginable. Most of us don’t have the willpower to keep eating something we despise for a long period of time. Which is why deprivation doesn’t work. The best way to have want we want, and not gain weight is by eating smaller portions.
The idea behind smaller portions comes from the fact that it takes your brain about 20 minutes to process what you eat. So, you may not even realize that your stomach is full and keep eating. It is necessary that you take breaks between servings to actually gauze whether you are hungry anymore.
When you see more food on your plate, you tend to eat more . So it makes sense to serve yourself smaller portions. This way, you know you’re not overeating. And it can help you lose weight, and without you having to give up your favorite foods.
9. Cook Your Own Meals
With work and miscellaneous other tasks demanding our attention, cooking your own meals can seem like too much of a chore. But if you are looking to lose weight, this is a great step you can take.
The best way to determine if the meal you are eating is healthy for you is by making it yourself. That way, you get to experiment with what you like and what you don’t. You also get to try out low calorie alternatives of your favorite dishes. This helps you control to your portions.
10. Drink Enough Water
Drinking enough water is really important for your health. Insufficient water intake could actually be impacting how much you weigh.
Sometimes, thirst can be misinterpreted as hunger pangs by your brain. So, to gauze whether you are really hungry or not, try drinking a glass of water before eating anything.
11. Don’t Give Up
There are times when temptation gets the better out of us, and we end up binging on junk. Or we go to a party and end up eating way more than what we had planned.
There will always be instances where we fall off the wagon. And it can seem all too easy to give up on the whole notion of losing weight. But even if you slip once or twice (or a hundred times), go back to sticking to your diet.
Experts agree that going off your diet is bound to happen. But they also agree that you should go back to it if you want to keep off the weight that you had lost in the first place .