International No Diet Day: How To Lose Weight Without Starving Yourself
New Delhi: Who doesn't want to eat more and still lose weight? If you try to cut down on the amount of food you eat, you are bound to feel hungry, irritable, and at a loss of energy. And that is also the reason health experts say many people suffer from underlying health issues, as lack of food can cause havoc in your body functioning. According to studies, people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat or increasing the amount of fiber-rich ingredients like seasonal vegetables and fruit. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639963/So, if you are looking for sustainable, healthy, and long-term weight loss, it is important to maintain a balanced diet and stay away from crash, fad, or yo-yo diets. Here are a few helpful tips for you to start a healthy weight loss journey: Eat mindfully Mindful eating, according to health experts, is the first step towards a healthy life. Apart from helping you learn to differentiate between physical and emotional hunger, it also helps reduce uneven eating patterns and supports healthy weight loss. According to Harvard Health, the concept of mindful eating, which is a Buddhist concept, includes: Slow eating without any distractions Eating till you are full and not stuffing yourself Learning to distinguish between true hunger and non-hunger triggers Learning to cope with guilt and anxiety related to food Maintaining overall health through eating Staying hydrated According to studies, water helps immensely with weight loss in a variety of ways. Apart from helping suppress your appetite, it boosts metabolism and makes exercise easier and more efficient. Regular intake of water also helps you feel full for a longer time, reducing the probability of binge eating or giving in to guilty pleasures. According to John Hopkins University, water stimulates your body's metabolism and energy expenditure. https://pubmed.ncbi.nlm.nih.gov/24179891/Avoid processed, junk foods Health experts lay stress on choosing your food carefully when on a weight loss mission. While junk and processed food is tasty, and enticing, it is unhealthy, high in sugar and salt, refined carbs, or fat that add extra calories to your diet, making weight loss more challenging. According to Harvard T.H. Chan School of Public Health, contain artificial colours, flavours, or other chemical additives, that contribute significantly to obesity and the rising prevalence of chronic diseases like heart disease and diabetes. https://www.hsph.harvard.edu/nutritionsource/processed-foods/Portion control Health experts say people consistently eat more food when offered larger portions. And so, it is important to control the amount of food you put on your plate. Nutritionists say that sizes of plates, spoons, and glasses can unconsciously influence how much food someone eats and so it is important to swap your usual plate, bowl, or serving spoon for a smaller alternative that can reduce the helping of food and prevent overeating. A rough guide for each meal, according to nutritionists is: Vegetable salad: Half a plate High-quality protein: Quarter plate Complex carbs: Quarter plate High-fat foods: Half a tablespoon or 7 grams Exercise regularly Regular and consistent exercise not only helps you keep energetic and burn calories but also improves your overall health and well-being. Health experts recommend moderate to high-intensity exercise for at least 30 minutes every day, which includes brisk walking, jogging, or cycling. Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
Saturday, May 6, 2023 at 3:48 am