“Dieting” is often the first thought when the topic of weight loss is brought up. Despite its traditional place in losing weight, it only works temporarily, and the weight often piles back on when the diet is over. Many diets are also unrealistic in their expectations, and the majority of people simply cannot sustain them for long—nor should they have to! Here are some more practical, long-term solutions for losing weight. You don’t have to restrict yourselves; you just need to modify what and how you eat to develop healthy eating habits.
We are often in a hurry while eating. The pace of the modern world has disturbed some of our basic eating habits. Studies have shown that people who eat quickly consume 55 % more food than people who eat more slowly. This is significant. The reason behind it is that while eating hastily, we often don’t receive the signals from our over-stretched stomach, which is trying to tell us, “I am full.” These signals are internal control factors that regulate our appetite and tell us to stop when our stomach is appropriately full. Eat patiently and slowly, taking at least 15-20 minutes to finish each meal.
The balanced meal
Balanced meals can help you maintain your weight better than anything else. Know the ingredients and estimate the percentages of carbohydrates, fats, and proteins. Keep them in balanced proportion. Along with that, cut down on alcohol, sugar, and excess salt. Eat more vegetables and fresh fruits and avoid processed foods.
Proteins are essential for the body. A research study of two groups of obese people showed that the group placed on a high protein diet lost almost 80 % of their weight in a six-month period, as compared to the control group, which was served a moderate protein diet. The high protein diet also helped individuals stick longer to their diet plans. For females, add one average hand-sized piece of chicken, fish, or beef to every serving. Males should add twice that serving size of protein per meal.
Eat carbohydrates that are rich in fiber and low in sugar. They take more time to absorb and keep your belly full longer. These foods include pasta, bread, and white rice. The best time to eat carbohydrates is after a heavy work out. This is the time when your body needs to replenish the energy sources.
Amount to eat
Nutritionists suggest that you eat until you feel 80% full. This means that you eat just until you are no longer hungry, and stopping just before you feel uncomfortably full. The idea is that once you start this practice, your appetite gets lower. This helps you limit your required amount of food, and it helps your body digest the food you did eat more efficiently.
Increase your water consumption to 10-12 glasses a day. It not only helps to properly hydrate your body, but it is good for maintaining various bodily functions. Drink one glass before every meal. This helps to fill up the stomach with some amount of water. Hunger pains can often be confused with dehydration. Our body may actually be craving for water, but we are filling it with food. Drink a glass of water first, and then re-evaluate your hunger level.
About the author: Adriana Rueda is a health advocate, training in nutrition and diet planning and currently getting certified as an Integrative Nutrition Health Coach. She is from Venezuela and now lives in Canada. Her passion is to teach you how to make a healthy lifestyle a norm.