1. Be Mindful of Portions
A portion size is the amount of food you eat or any drink you consume in one sitting. Learning to control portion sizes can help prevent overeating and lose weight.
2. Find a Diet That Works For You
There is no one-size fits all diet. While paleo, keto, DASH or intermittent fasting might work well for a family member or a friend, but that does not necessarily mean it’s right for you. Rather, it’s very important to focus on eating a wide variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Do not forget, healthy eating is a lifestyle that nourishes your body, gives you energy and is sustainable in the long run.
3. Focus on Small Changes
You don’t have to completely change your diet to lose weight. You should start by making small changes such as eating a whole fruit instead of drinking a glass of fruit juice and adding more colorful and healthy foods to your plate. Over time these small changes will add up to big end results.
4. Log Your Food
Keeping a consistent and accurate track of what you are eating is very helpful when you are trying to lose weight. There are several apps that can help you keep a track of how many calories you are really consuming as well as macronutrients and micronutrients. And many of you will be surprised to find out that you are not eating enough to fuel weight loss.
5. Add Lean Protein and Minimize Sugar
Protein is extremely important for weight loss, building muscle and recovering from tough workouts. How much a person needs protein depends on several factors such as muscle mass, activity level, age, and fitness goals. According to the National Institutes of Health, the Recommended Daily Allowance for protein intake for any individual is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight).
Unlike naturally occurring sugars such as found in fruits too much added sugar can curb weight loss and contribute to health issues such as diabetes, heart disease and Alzheimer’s. Try these smart ways to reduce sugar from your diet.
6. Be Careful of Health Trends
Drinks like apple cider vinegar have been praised a lot for their gut-friendly bacteria. And they may contribute to health, but more research is needed to know their role in weight loss. Instead of just hopping on every trend, focus on eating a well-balanced and healthy diet.
7. Minimize Overeating
Overeating can stop you from achieving your weight loss goals in a timely manner. But healthy eating habits can help you feel satiated and prevent a cycle of overeating.
8. Cook More at Home
If you are really fond of dining out at restaurants or eating packaged goods on-the-go, you are likely consuming unneeded calories, sugar, and sodium. To prevent this try to learn and try more and new interesting recipes at home.
9. Rethink Scale
Signs that you are making progress in your weight loss journey don’t always show up on the scale. Moreover, experts are divided on whether or not you should weigh yourself daily.
10. Find Support
Healthy habits need a trigger or push to remind and motivate you, having support in your weight-loss journey is really important. Whether it’s a workout buddy or someone in your friends or family or anyone you call when you’re feeling stressed or depressed, find like-minded people who can encourage you from time-to-time to meet your goals.
Take Home Message
The weight loss industry is full of myths. People are often told to do all sorts of crazy stuff, most of which have no scientific evidence behind them. But it is very important to form healthy habits that last longer and these tips will help you do the same.