If you are planning to lose weight, then working out and carefully monitoring your diet every day might not be the only way to cut down the fat. Although weight loss is a challenging task that needs a dedicated approach, sticking to your goal till you achieve it is the key. And to help you get close to your target and help you to hasten your weight loss, here are a few tips to get started.
1. Follow portion control
As losing weight is all about keeping a tab on your calorie intake, ensuring portion control can go a long way not only to eat healthy but also to manage your weight. To prevent eating in excess, you can switch to smaller plates, spoons, and bowls which not only cause you to eat less but also reduce your overall intake of food. The same rule applies, if you are eating out or ordering out.
2. Practice mindful eating
Our busy schedule calls for a quick meal and instant snacks which can impact our weight loss and overall health. This is why it is important to not only eat a healthy diet but also savor each bite and enjoy the food you eat. Chew your food slowly and avoid distractions like TV or phones when eating. This is because, when you are stressed or distracted you tend to eat a lot which can affect your weight loss plan.
3. Maintain a diet journal
When losing weight, it is mandatory to keep a close tab on things that favor your weight loss goals and those that hinder your plan. For example, there are times when you strictly follow your diet throughout the day but eat a processed snack to satiate your cravings. These small things are often neglected which in turn can hinder your weight loss. So jotting down your daily routine such as your calorie intake, the quantity of food eaten, types of foods eaten, cheat meals (if any), water intake, etc. By doing so, it will be easy to work on your problem areas & achieve your weight loss goal.
4. Cut down on sugar intake
We all know that sugar is loaded with empty calories which means by eating foods rich in sugar and simple carbohydrates you are only increasing your caloric intake but not the health quotient. Moreover, excess sugar gets stored as fat in the body which can further hinder your weight loss goals. Hence, cut down your sugar intake by eliminating all the hidden sources of sugar such as cookies, jams, ketchup, flavored yogurts, packaged juices, etc from your diet. Also, make it a habit to read the label before buying any packaged food.
5. Ditch unhealthy munching
Just like how important it is to start your day on a healthy note with a fulfilling breakfast, snacking wisely is equally important to lose weight. Instead of eating samosas or cookies during snack time, choose fruits, nuts & vegetables. For example, pack your snack box with vegetables like cucumber, carrots & beet to munch during the evening or a handful of nuts like walnuts and almonds to keep you full. Instead of fruit juices, try whole fruits which are rich in fibre & also provide the necessary nutrients and sugar to boost your energy level.
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Sticking to a weight loss plan is not an easy-peasy task as it requires a lot of dedication and motivation to reach the goal. Moreover, there is no single weight loss plan that fits all. So instead of comparing your weight loss journey with others, create an individual plan depending upon your body type and strength. And incorporate these simple diet tips and tricks to further aid your weight loss plan.
Disclaimer: This is a sponsored article powered by Nestle Health Science. The information provided in this article is in the form of text, tips, suggestions, and products, which comprises general advice for consumers. Tata 1mg does not endorse any brands and is not responsible for their efficacy.
References:
1. Peng M. How does plate size affect estimated satiation and intake for individuals in normal-weight and overweight groups? Obes Sci Pract. 2017 Jun 27;3(3):282-288.
2. Roe, L. S., Meengs, J. S., & Rolls, B. J. (2012). Salad and satiety: the effect of timing of salad consumption on meal energy intake. Appetite, 58(1), 242–248.