Make these 8 changes in your diet to lose weight
Losing weight is easier said than done. Let’s face it. You are required to bid adieu to some of your comfort foods. Giving up on things you like to eat the most is not always ‘easy peasy lemon squeezy’. However, it does not mean that you let the weight scale increase and give up before you have even begun. In the weight loss journey, the most important thing is to set goals that are achievable. Instead of aiming for a big, scary weight loss goal, set smaller and more attainable targets instead.
One of the important elements that help you reach weight loss goal is the nutrition you consume during that journey. Losing weight is not easy, and it is not always fun, but it can be really fulfilling. Here’s a guide to what you should eat to reach your final goal:
1.Eat five times a day
First things first! Eat five times a day. Even if you are eager to lose weight, you should never skip a meal and eat five small meals every day instead of 3 large ones. Make a chart with weekly menu and plan on eating three meals and two snacks a day.
Start your day with a hearty breakfast consisting of eggs. Next, take yogurt or fruit before lunch as a snack, include a generous portion of lean meat and veggie salad in your lunch. Add another evening snack of fruit, and then an early and light dinner. Skipping meals will only slow down your metabolism which can cause further weight gain.
2.Water does wonders
Have you ever heard that drinking plenty of water can help you lose a few extra pounds? Drinking water increases the amount of calories you burn. Try to drink at least 2 liters of water every day. Fruits and vegetables have a high water content and can also fill up your stomach. There is a general opinion that is also backed by a study that people who consume high water content foods have lower body mass indexes and smaller waistlines. Make this strategy work for you. Add some in-season fruits and vegetables that are high in water.
Fish like salmon is incredibly healthy. It is a high-quality protein containing omega-3 fatty acids, which are excellent for reducing inflammation and is known to play a major role in weight loss. Generally, seafood has a significant amount of iodine, which is good for your body. Salmon fish contain omega-3, which is also good for beauty, cholesterol, heart health and more.
Broccoli, cauliflower, Brussel sprouts and cabbage are from the cruciferous vegetable family. Rich in antioxidants like vitamin C, these vegetables are a great immunity-booster. Cruciferous vegetables are high in fiber and also tend to be incredibly filling. You may not find them as high in protein as animal foods. These vegetables can be taken with a protein shake.
Tuna is another low-calorie, high protein food. It’s a lean fish with minimum traces of fat in it. Bodybuilders and top fashion industry personalities mostly rely on this superfood because they are required to maintain a specific weight and it’s a great way to ensure your daily protein intake, with minimal calories. If you are trying to stress protein intake, then make sure to choose tuna canned in water and not in oil.
With just 60–70 calories per pound, lettuce is high on the list of diet-friendly foods. It is rich in folic acid, B vitamins, and manganese. It helps regulate blood sugar and is important for proper immune system function. Use these greens by tossing with zesty homemade vinaigrette, or dressing of your choice.
Nuts can be a tasty snack, and are also filling. Although they are high in fat but are not inherently fattening. Nuts contain balanced amounts of protein, fiber, and healthy fats. It has been observed that nuts can improve metabolic health and even cause weight loss. People who eat nuts tend to be healthier and slimmer, than those who don’t.
A powerhouse for cardiac health, grapefruit contains vitamin C, folic acid, and potassium. This fruit is excellent for weight watchers. In a study with 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of around 3.5 pounds which is 1.6 kg over a period of 12 weeks. The same group also had reductions in insulin resistance, a metabolic abnormality that causes various chronic diseases.
Fitness and weight loss can’t be achieved in the blink of an eye. It is a long and time consuming journey. Losing weight the right way takes time. Set small and achievable goals in the beginning. With the passage of time, these tiny goals will bring you closer to your final goal. Eating a balanced diet and incorporating diet-friendly nutrients can greatly contribute to your weight reduction goals. It will also help you keep the weight off in the long run.