Nutrition Made Simple


February 04 2021



While some people believe in dieting and cutting down on carbs and fats, others think that regular exercise and plentiful sleep is the key to attain healthy weight loss. Therefore, there is no one rule that is absolute in losing and achieving the perfect weight. This is because people have different body types, and different bodies respond variedly to different foods, depending on genetic and health factors. This article sheds light on the various ways one can adopt to help lose weight.
Following is a quick and easy guideline to keep the weight off:

1.Eat breakfast everyday

It is never a good idea to skip breakfast as it will not help you lose weight but rather you miss out on essential nutrients that can lead to persistent hunger throughout the day. Also, breakfasts enhance the metabolism as studies show that people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or at work. Moreover, it's good to include a whole grain cereal and protein rich diet including eggs, oats, nut and, sardines, low- fat dairy and chia seed pudding to have a heavy and nutritious breakfast that keeps away the feeling of hunger for hours.

2.Cut back on calories and carbs

It is very important to keep a check on the calorie and carb intake and avoid sugar and starch (like bread, pasta and potatoes) or carbohydrates. Following a low carb diet helps in burning of stored fat for energy instead of carbs. This also results in lowering the insulin level and causing the kidneys to shed excess sodium and water thus, reduces bloating and unnecessary water retention. Also, when you cut down on carbs, your hunger levels go down, and you generally end up eating significantly fewer calories.

3.Cut down on fat

A low-fat diet has always been mainstay of all diets. Many health authorities recommend a low-fat diet as an effective method of promoting weight loss. Low fats foods are those that generally have 30% of their calories or less from their fat. There are also, however, healthy or good fats that assist in controlling your weights and regulating your mood so one must know the difference between good fat and bad fat. Many weight reducing dietary supplements such as Conjugated linoleic acid (CLA) from Alvizia's are available, that help in burning body fat and maintaining muscle mass.

4.Increase fiber intake

Fiber rich food play a great role in keeping the feeling of fullness, thus perfect for losing weight. Eating high fiber fruits and vegetables which are higher in volume, often take longer to digest. Some of the fiber rich foods include-

  • whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye

  • fruit and vegetables

  • peas, beans, and pulses

  • nuts and seeds

5.Drink plenty of water

One must stay hydrated and drink large plenty of water while avoiding sugar sweetened beverages that contain high amount of sugar and preservatives and alcohol like beer that slows down the process of fat burning. According to a study, drinking water a half hour before meals led to increase in weight loss by 44% in a span of 3 months. Water helps you to stay full and also prevents bloating.

6.Stay active

Keeping your body in shape by keeping it moving is the most common way to go about when one wants to lose weight. Physical activity enhances the burning of calories and also releases endorphins- known as the feel-good hormones that help you stay positive. Use a pedometer to keep yourself motivated and choose any activity like walking or jogging for 30-60 minutes a day to keep yourself fresh and energetic.

7.Get a good night's sleep

Stress and lack of sleep leads to increase in the levels of stress hormones called as cortisol that can cause increased hunger and eventually weight gain. Several studies show that any hours of sleep less than 7 or insufficient and poor-quality sleep at night can slow down the rate of metabolism and lead to obesity in an individual. Also, if you stay awake for longer hours you are likely more prone to midnight snacking.

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