Nutrition Made Simple


October 07 2021



Want to lose weight? Here are some evidence-based techniques that can help you achieve your weight loss goals. 

Lift weights

People often diet to reduce weight. But the worst side effect of dieting is that it results in muscle loss. This is often termed as starvation mode. One of the ways by which you can prevent it is by doing some sort of resistance exercises. Lifting weights can increase your body's metabolism and prevent you from losing precious muscle mass. Resistance exercises like weight lifting help you have a toned body. You don't want to lose just fat, you want to build muscles as well. And for that resistance exercises are highly beneficial.

Consume more fibres

If you want to lose weight, consumption of fibres is often recommended. It is believed that fibres especially the viscous fibres increase satiety and thereby helps to control weight over the long run. Nevertheless, the evidence is mixed and more studies are required to make a stronger claim. 

Eat Vegetables and fruits

It is recommended to eat more vegetables and fruits for weight loss. They contain many properties that are likely to be effective for weight loss. Vegetables and fruits contain fewer calories and more fibres. The high water content makes them more filling. According to studies, people who eat more vegetables and fruits weigh less. Besides that, fruits and vegetables being nutritious food are important for your health. 

Have a good sleep

We all know that eating healthy and exercising is quite important to have a healthy weight But where we lack is that we don't take our sleep quite seriously. Sleep is highly underrated. Studies show that poor sleep is one of the strongest risk factors for obesity. Poor sleep is linked with 89% increased risk of obesity in children and 55% in adults. 

Beat your food addiction

A study found that 19.8% of people in North America and Europe fulfil the criteria for food addiction. If you experience food cravings and it's quite hard for you to curb your eating despite many efforts, you may suffer from addiction. If that's the case with you, you may look for professional help. Trying to lose weight without combating food addiction is somewhat impossible.

Eat more protein

The most important nutrient to lose weight is none other than protein. It has been shown that a high protein diet can boost metabolism by 80-100 calories per day while losing 441 calories per day. Studies have shown that if you eat 25% of daily calories as protein then you tend to think 60% less about food while it cuts the desire for late-night snacking by half. One of the easiest and effective ways to cut down your weight is to have a protein-rich diet.

Take a whey protein supplement

If you are unable to get enough protein through your diet, you may take it as a supplement such as protein powder. Studies have shown that taking whey protein over calories can help to lose weight of about 8 pounds. Whey protein increases muscle mass as well. It is available in most health stores and online. 

Check out Alvizia CLA supplement for weight loss. CLA is a type of omega 6 fatty acid that is derived from safflower oil. It decreases fat storage and enhances the functioning of the immune system. The supplement has many benefits besides weight loss. It is quite beneficial for skin health and boosts the immune system as well. These soft gel capsules are made up of conjugated linoleic acid and food grade gelatine. 

Avoid sugary drinks including soda and fruit juice

We know that sugar is no way good for our health. But what's worse is the sugar in liquid form. Studies have shown that sugar-sweetened beverages are associated with a 60% increased risk of obesity in children. The same is the case with fruit juices as well. It contains a similar amount of sugar as in coke. Try taking more of whole fruits and limit the intake of fruit juices. 

Eat whole, single-ingredient foods

If your diet is based more on whole and single-ingredient foods then it's quite difficult to gain weight. The whole, single-ingredient foods are naturally fulling and hence help you to be a leaner and healthier person. So one of the best things you can do for yourself is to eat whole, single-ingredient food. 

 Avoid dieting, eat healthy food 
Diets rarely work in the long run. Further, it is believed that people who diet tend to gain more weight over time. It is said that dieting is a consistent predictor of weight gain in future.  So instead of dieting, try to be a healthier, happier and fitter individual. Think of providing your body with the nutrients which it requires rather than depriving it. And then weight loss will follow naturally. 

Chew more slowly
Scientists say that if you chew your food slowly, then you tend to eat fewer calories. This also increases the production of hormones that are linked to weight loss. Also, make sure that you chew your food more thoroughly. Increased chewing can help to reduce calorie intake at a meal. Such practices like increasing chewing are components of mindful eating. This helps you to pay attention to each bite and thereby slows down your food intake. 

We have discussed numerous techniques that can help you to lose weight. Some of these techniques are purely dietary like taking a more protein-based diet and cutting on added sugar. Other techniques are somewhat based on lifestyle like improving sleep quality and exercising. To practice mindful eating, you can chew the food more slowly and more thoroughly. So have a healthy diet rich in fibres and proteins, drink plenty of water especially half an hour before a meal, do regular exercises, cut down your sugary beverages, have more vegetables and fruits, have a good sleep, eat fewer carbs and be happy. 
Implementation of some of the above-listed techniques can help to achieve your weight loss goals. 

This article is the sole opinion of the author and Alvizia Healthcare holds no responsibility for the content. *

Tagged: CLA, Softgels, Weight-Management


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