Today we live in eat-and-run and massive-portion-sized culture where maintaining a healthy weight can be a real challenge and losing weight even more challenging.
In case you have already tried and failed to lose weight, you probably believe that diets don’t work for you. You are probably right. Many diets don’t work, at least not in the long term. However, there are many ways to achieve lasting weight loss success and develop a healthy relationship with food.
Eat breakfast regularly
According to many studies, eating breakfast helps to control weight. There are many people who think that by skipping breakfast they will lose weight. However, skipping meals doesn’t help lose weight and isn’t good for health, since people miss out some essential nutrients. It can also encourage people to snack more during the day because they feel hungry.
Eat regular meals
There are people who think that missing meals will help them lose unwanted weight. However, it has been discovered that eating regularly throughout the day helps burn calories at a faster rate. In addition, it also reduces the desire to snack on foods which are high in sugar and fat.
Eat plenty of vegetables and fruits
Vegetables and fruits are low in fat and calories, and high in fiber. These are three essential ingredients for successful weight loss. Vegetables and fruits also contain plenty of minerals and vitamins.
Start regular physical activity
Many studies have shown that regular activity is key to losing excessive weight and keeping it off. In addition, regular physical activity has many health benefits. Exercise helps burn off the calories which you cannot cut through diet alone. Pick a physical activity which you will enjoy and be able to fit into your schedule.
Drink plenty of water
People often confuse thirst with hunger. They end up eating unnecessary calories when a glass of water is all what they actually need. It is recommended that you drink about 6 to 8 glasses of fluid every day (preferably water), or even more if you are exercising or it is warm.
Eat high-fiber foods
A perfect way to losing weight is by eating foods which contain a lot of fiber which can help keep you to feel full. Fiber can only be found in food from plants, such as vegetables, fruits, brown rice and pasta, oats, beans, wholegrain bread, lentils. and peas.
Read food labels
By reading food labels you can choose healthier options and also keep a check on the amount of fat, salt sugars, and calories you eat. Use the information in order to fit the food into your daily calorie allowance on the weight loss plan.
Use a smaller plate
There are many studies which have shown that people who use smaller plates tend to eat smaller portions and they are still full. People who use smaller bowl and plates are able to gradually get used to eating smaller portions without going hungry. Eat slowly and stop eating before you feel full since it takes about 20 minutes for the stomach to tell the brain it is full.
Don’t ban foods
Make sure not to ban any foods from your weight loss plan, especially the foods which you like. If you ban certain foods you will only want them more. There is no reason you cannot enjoy some treat as long as you follow your daily calorie intake.
Don’t stock junk food
Avoid stocking junk food, such as sweet fizzy drinks, crisps, biscuits, and chocolate at home in order to avoid temptation, and stock up healthy snack instead, such as fruit juice, unsweetened or unsalted popcorn, pat cakes, unsalted rice cakes, and fruit.