Managing a healthy weight not only makes you look and feel good, it also sets a pattern for your future health. A healthy weight decreases your chances of developing serious health risks like diabetes and heart disease.
Despite what you may have read or think losing weight is not such a difficult task. In fact, weight loss does not necessarily involve strange diets, fitness pills or fitness gadgets. The secret to a healthy weight loss is to make those small changes in our daily routine and you will slowly see the results.
If your last diet attempt was not a success, don’t be discouraged. The key is to find a plan that works for “you” as per your body’s needs and make lasting lifestyle changes that can help you find long term, healthy weight loss and management success.
Some tips for losing weight.
1. Set a goal that is realistic.
2. Aim for a weight loss of about a pound per week.
3. Do not be obsessed with calorie counter.
4. Anticipate plateaus. They are common to all when undergoing a weight loss programme.
5. Avoid commercially available low calorie foods as far as possible.
6. Avoid a separate menu for yourself. Adapt your dietary needs from the regularly prepared family meals.
7. When eating away from home avoid excesses but do not get upset if you miss your planning. Adjust the next meal to compensate for the excess calorie intake.
8. Avoid use of appetite depressants.
9. Do not think of any surgical methods.
10. Let eating be a pure activity. Many times we snack while doing other things such as watching television or working on the computer and without even knowing it; we have consumed a few hundred extra calories.
11. Do not change your meal or snack pattern. Decide on a time in a day when you can sit down and enjoy an unhurried breakfast, lunch or dinner.
12. Eat healthily on a daily basis. Eat loads of fresh fruits, vegetables, complex carbohydrates and healthy fats throughout the day.
13. Whenever you desire to have a snack indulge in a variety of vegetables as they provide a good amount of fiber which also helps give you a sense of satiety.
14. Avoid a starchy late night snack as this gets converted to fats in the body.
15. Start your day with an early breakfast and finish your day with an early dinner.
16. Be honest with yourself. If you have a weakness for chips keeping them at home would give you more temptation than you can handle. So stuff your kitchen cabinets with more healthier choice of snacks.
17. Take a brisk walk each and every day. Start with 15 minutes, building to 45 minutes and then 1 ½ hours.
18. Drink at least 8-10 glasses of water per day. Water not only quenches your thirst but aids in speeding up the metabolism. Try and drink a glass of water before each meal.
19. Get proper sleep. People with improper sleep are more prone to put on weight. Stress can make you feel hungrier and prone to opt for all the unhealthy foods.
20. Try and have home cooked foods. Cooking food at home helps you to control both the portion size and also what goes into it. Restaurant and packaged food generally contain a lot more sodium, fat and calories as compared to home cooked foods.
21. Eat small frequent meals. Eating six small meals is better to increase your metabolism as compared to the three large meal eating pattern. Snack on healthy foods such as fruits, vegetables, protein-rich almonds instead of high fat fried foods.
22. Be active. Learn to be more mobile. Take the stairs instead of the lift, walk it up to the bus-stop or station and walk rather than drive small distances.
23. Do not let the common phrase “just this once, what will happen if you eat” mislead you.
Maintain a healthy weight and diet is not just about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather it’s about feeling great, having more of energy, keeping yourself as healthy as possible- all of which can be achieved by following some nutrition basics and using them in a way that works for you.
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