Most of us decide to lose weight for one of two reasons: for the sake of our health, or to feel better about ourselves and how we look. Some people take drastic measures to shift the pounds, following strict diets and celebrity fads, but there’s really no need. Simply managing your daily intake and activities closely can enhance your weight loss without cutting out the things you love. Below are 10 simple steps for safely and comfortably losing weight:
Start the Day Right
Studies have shown that eating breakfast helps to maintain a healthy weight. Skipping breakfast in the morning can mean you miss out on the essential nutrients needed for optimal body function. Experts have even suggested that breakfast should be your heaviest meal of the day. Avoiding breakfast will tempt you to snack more during the day, meaning you’ll probably consume more calories and gain weight.
Working out regularly is key for keeping fit and losing weight, as it helps to burn excess calories in the body. Combining exercise and a proper, balanced diet will help you achieve your desired healthy body weight. If you’re not used to exercising regularly, start with a small route and build on it when you start to see the positive effects.
When undertaking any weight loss plan, it is important not to completely ban foods that you like from your new diet. This will only increase your cravings for them. Instead, treat yourself occasionally with foods you enjoy as long as it is under the daily calorie intake. However, avoid shopping and stocking your house with junk food. Instead, replace them with healthy snacks like fruit.
Eat High Fibre Foods
Foods high in fibre are healthy for the body, and do not contain a lot of calories. High fibre foods include oats, wholegrain bread, brown rice, pasta, lentils and beans. When buying foods that are mixed in a pack, it is important to read labels in order to keep track of your calorie, fat, sugar and salt intake.
Eat Regular Small Meals
Eating regular meals in little portions rather than a huge chunk will help you burn calories at a faster rate. In addition, regular meals also decrease the craving to eat foods high in fat and sugar that can add to your weight.
Eat with a Small Plate
Research has shown that by using a small plate to eat, your mind gets used to eating smaller portions and still feeling satisfied. Experiments conducted in Japan proved that people naturally eat less due to the size of their bowls, and also cultivate a habit of having food left over on their plate. It takes about 20 minutes for the stomach to tell the brain it is full, so it is advisable to stop eating before you feel full.
Add Fruit and Vegetables to your Diet
Fruit and vegetables are high in fibre and low in calories, so getting your five a day is important for losing weight. You could substitute your sugary dessert for fruit salads for a start. Fruits and vegetables are also packed full of the vitamins and minerals that your body cells and organs need to function properly and promote weight loss.
Plan Your Meals
Planning your meals for the week is a great way to manage your intake. It also avoids you making high calorie impulse purchases when hungry. By making a weekly plan for breakfast, lunch, dinner and snacks, you can monitor your calorie intake easily.
Reduce Alcohol Intake
Drinking too much alcohol will see you put on weight. A glass of wine or a pint of beer contains as many calories as a bar of chocolate. If you cut your alcohol intake per week, chances are you’ll see the effect on your waistline soon enough.
Research has shown that on average we should be consuming about 1.2 litres of water daily. Drinking around 6 to 8 glasses of water a day helps to aid digestion and limits you from consuming extra calories from food, helping with your weight loss programme.
Reaching your target weight will not only help you feel healthier, but it will likely boost your confidence too. Although there may be a few bumps along the way, following the above tips will hopefully put you on the right path for shedding the extra pounds.