We already know diet plays an important role and is the main factor in weight management. If you eat better, you will see improvement in your body shape and overall lifestyle. Consuming more water, protein-rich diet, low carbs and eating fiber-rich foods can help a lot in making you better in shape and more energetic at work.
So in this article, we will talk about the best diet tips that you can follow to lose weight and stay healthy. Obviously, you need to remain away from fast food and processed food like burger, pizza, sodas etc and increase the intake of healthy and weight loss friendly foods to get back in shape that you always dream of.
So let’s start with the best diet tips for weight loss. Here we go
Breakfast is an important meal of the day. People who eat breakfast regularly lose weight easily and keep it off. The science behind eating breakfast and losing weight is that people who eat breakfast don’t feel hungry in daytime and people who don’t eat breakfast feel hungry and eat more calories because of mindless nibbling at lunch and dinner.
So eating breakfast will make you feel fuller and you will consume fewer calories throughout the day.
Did you know green tea is the healthiest beverage on planet earth? It is full of antioxidants and many studies prove that it contains weight loss substances and help you in losing weight. Green Tea contains EGCG (Epigallocatechin gallate), a substance that can boost metabolism and can help in weight loss.
One can take 2-3 cup daily of green tea to get weight loss benefits.
Regular eating is another factor to keep off those extra pounds. One must take at least 3 meals per day so you don’t feel hungry. People who skip meals tend to consume extra calories by eating outside stuff or unhealthy snacks.
So to keep you away from unhealthy processed food, don’t ever skip your meals. Eat clean and eat regularly to keep on track to lose weight fast and steady.
Veggies have a lot of benefits. They are loaded with fibers, vitamins, nutrients which are important for your overall health. They contain very low calories and low carbs other than starchy root vegetables like potatoes. Eat green leafy vegetables like spinach as they increase metabolism and help in losing weight. They are also low in calories and full of fiber.
All fruits are nutritious and loaded with vitamins, fibers, minerals, and antioxidants. Eat fruits those are high in water component like watermelon, oranges etc. They help you feel fuller and are low in calories. Almost all fruits are low in calories and highly nutritious. They contain a lot of fiber and make you feel fuller for a longer time.
Drinking water helps you burn more calories and also show the reduction in appetite if taken before meals.
Drinking more water help in reducing calorie intake and reduce the risk of weight gain. One should take at least 2 liters of water per day to see weight loss results.
Fibers rich foods reduce appetite and make you feel full for longer time. They make you eat fewer calories and help in weight loss. Some fiber-rich sources are but not limited to flax seeds, beans (legumes), Brussels sprouts, asparagus, and oats, to name a few.
Small plates can help you consume less food and make you consume fewer calories. There is a study which proves that using a small plate for eating food helps in reducing food consumption by 30 percent. So using small plate can be a good idea to get help in weight loss.
Cut down pizzas, fried foods, and processed foods. They are high in calories and make you gain weight significantly. Sodas and processed foods contain added sugar and increase your calories intake which makes you gain weight automatically. Studies show that consumption of sugar-sweetened beverages have increased drastically and is the major cause of obesity among young people in America.
Avoid processed junk foods high in sugar and calories and replacing them with real unprocessed foods like vegetables, fruits, and healthy recipes will help in losing weight and will make you more energetic at the same time.
Are you a frequent drinker? Then you might have gained weight because of your drinking habit. Alcohol cause bloating as it is an inflammatory substance which means it can cause swelling in the body. You may notice puffiness in your face and middle of your body if you are a frequent drinker.
So try consuming less alcohol to avoid excessive weight gain, liver damage, brain damage and bloating issues.
According to one research soft drinks are the major cause of obesity in North America. Soft drink consumption has increased in past decade and so the obesity. One Research shows that added sugar in soft drinks is the major cause of weight gain.
Eating right stuff after a workout can impact positively on your body. Eat Lean protein, non-starchy vegetables, chocolate milk with nuts on the side, Apple or a small banana or greek yogurt with berries.
These are few options for you. You need to eat protein-rich foods so you make muscles and lose calories.
Salty foods make you gain weight. Think about the salty food you eat: chips, processed foods, cookies etc. They are high in sodium and increase your thirst. To quench your thirst you take sugary drinks and hence you increase calorie intake.
This is not the salt which increases weight but the salty foods and increased use of sugary drinks which are high in calories.
There are so many reasons to keep a food record. These days we all live a busy lifestyle so sometimes we end up eating unhealthy processed food. Keeping a food record will increase awareness and will make you more accountable.
You will know how many calories you are taking and how much you should take to reduce weight. So keeping a record of what you are eating will help you manage weight and will make you more confident.
Soups just before your meal will help you manage weight. Soups generally have high water content and they are low in calories. So soups help in eating less because of water and fiber content involved in vegetables. This way you eat less and feel fuller.
Diet rich in protein is the best option if you are looking to lose significant weight. Protein-rich diet helps you feel fuller for a longer time and curb your hunger.
It also increases metabolic rate and you burn more calories. So if you are on weight loss plan, protein diet is very important for you to reduce calorie intake and burn more calories at the same time.
Poor sleep can also increase your appetite and you may consume more calories than required. Poor sleep can also affect your metabolism negatively and you burn fewer calories than usual. So sleep properly if you don’t want to gain those extra pounds.
Eat healthy snacks during the day to avoid eating unhealthy processed food. Eat nuts, yogurt, berries, salads, fruits, cheese etc to feel fuller and to reduce calorie intake.
Taking water just before 30 minutes of your meals can help you lose weight. According to a study published by the University of Birmingham in the U.K. found that people who drank water before three meals each day lost an average of 9.48 pounds.
So drinking more water before meals are helpful in controlling weight by reducing calorie intake.
Brown rice are full of fiber and also loaded with nutrients which boost metabolism. So brown rich help you feel fuller for longer because of fiber content and you burn more calories because they boost metabolic rate. They are also low in calories.
Mustard is a healthy alternative and also a weight loss friendly food. Many studies show mustard helps in weight control. It helps boost metabolism and make calories burn at a faster rate. So mustard is a calorie-free good healthy option if you are on weight loss plan.
Pulses are high in protein and low in carbs and calories. So adding pulses to your diet plan will make you eat fewer calories and protein will help in burning more calories and will curb your hunger.
Low carbohydrate diet helps in weight loss. Low carb diet when replaced with protein rich diet reduce hunger and calorie intake. Our body needs carbs because they are the major source of energy for our body and when we replace carbs with a protein-rich diet. Our body consumes carbs from the fat stored inside.
So we generally burn more calories and don’t add up new calories because a protein-rich diet is low in calories.
Stock good and healthy food. Don’t store processed and unhealthy foods like chips, sodas, cakes, biscuits etc. These are high in sugar and have high calories.
They will make you gain fat. Store items like veggies, salads, nuts, fruits etc which are good for health and weight loss friendly.
The salad is a low-calorie snack so you can take salad as a snack in between your meals.
Fruits like Oranges, Watermelons, grapefruit, Cucumbers, Pineapples are water-rich fruits. Increase the intake of such fruits as they are low in calorie and make you feel fuller. They are also good snacks option.
Don’t Starve Yourself as it Increases Your Hunger
When you skip meals, you end up eating more calories. Starvation slows down metabolic rate and hence you burn fewer calories than expected. So don’t starve yourself and instead of that go for low carb and high protein diet to reduce calorie intake.
Eat fruits as a whole instead of fruit juices. Most of the fruit juices contain added sugar, which can cause more calorie consumption. When you eat fruits as a whole, you consume fiber in it and you don’t add extra calories to your body. So go for fruits instead of fruit juices.
Don’t forget to share this helpful information with your friends and family and help them to achieve their weight loss goals.