Healthy body weight is a critical aspect of living a long productive life. To lose weight and keep it off, you will need to increase your physical activity and adjust your diet.
Being too big for your recommended body size has complications, including increased risks to non-communicable diseases such as Diabetes, High blood pressure, heart diseases, and certain types of cancers.
Other than the complications listed above, overweight or obese individuals experience low self-esteem and psychological stress.
Attaining healthy weight loss is not just about a “diet” or “program” It’s about an ongoing lifestyle that includes long-term adjustments in daily eating and exercise habits, even after achieving a healthy weight.
Losing weight is not easy. It is a continuous process that calls for a dedicated commitment. If you ready to get started, the following tips will help you lose weight while giving your body all the nutrients it requires.
Set achievable Goals
Make achievable and realistic goals for yourself. Don’t be too hard on yourself by setting unattainable weight loss goals. Take it a step at a time. One can’t lose 10kgs in a week!
Keep Food journal
You must note down the types of foods that you eat. What makes you eat them, and if they are healthy or unhealthy? That will help you realize where you have been going wrong with your eating habits and help you know what you need to change.
Planning what you eat beforehand is an essential step in losing weight. Do this weekly or fortnightly. When planning what you will eat, it gives you enough time to plan and shop for healthy foods.
Follow a Diet Plan
Serve your food using smaller plates, which will ensure you eat smaller portions. No room for extra!
Eat from varieties of food groups.
Different food groups have various and sometimes distinct nutrients that are vital for our bodies.
Make your Plate Colourful.
Another way of adding a variety of foods to your diet is this. These benefits can strengthen your immune system, promote a healthy heart and succeed with your weight loss goal.
Plenty of vegetables. Vegetables are not only rich in fibre -but are also low in calories and contain other health benefits like improving immune and taking out bad fat from our body.
Eat less salt.
Eating a lot of salt can cause your body to retain more water -which can show up on the scale as extra kilos. According to Nutrition Diva Monica Reinagel, High salt diets appear linked to higher body fat, the kind of fat that accumulates around your middle.
Eat less sugar.
Excess sugar contributes to extra calories if not all used up is converted into fat and stored in our body.
Less fat. Unhealthy Fats such as artificial Trans fats and saturated fats cause weight gain and closed blood vessels.
Drink up enough water
I mean water in this case. Water helps suppress down appetite if consumed before meals. It’s 100% sugar-free and also helps in food digestion.
Don’t skip meals
When we skip our meals, we tend to compensate for the next one we consume. We eat way too much leading to excess calories in our bodies. Eating optimum portions of food well spread throughout the day helps in working toward a healthy weight loss.
Don’t forget to add fruits:
Fruits have so many benefits to our body. They boost our immune and are good sources of fibre. When eating fruits, only consume the recommended servings. Fruits contain sugars that might be stored in our bodies and contribute to weight gain.
Read Food labels
Be aware of what constitutes the packaged foods that we enjoy eating. Check the food labels note the amounts of salt, sugar, and fats that the food possesses. We have discussed what a lot of sugar, salt, and fat does to our body.
Limit consumption of processed foods
Processed foods are known to be high in salts, sugars, and fats, moderate the intake, or avoid consuming these foods would be beneficial in losing weight.
Don’t store junk foods at home
Out of sight, out of mind, we all know this saying. Keeping our junk food from our houses will ultimately lead to its low or low consumption. Junk food is empty calories. Which means they are high in sugars or salts with no other essential nutrients.
Practice good table manners
Growing up, our parents always told us to have discipline while eating. They called it table manners, concentrating when eating, not scrolling up and down on your phone, talking while eating, or even watching a movie. Be mindful of each spoon you put in your mouth and chew well.
Choose healthy snacks
Replace your unhealthy snacks with healthy ones. Instead of eating crisps, eat fruit or carrots sticks.
Engage in physical activity
The recommended exercise time is at least 150 minutes per week.
Increased physical activity burns calories in our body. When we burn calories, we lose weight. Creating a working out regimen for yourself can be very effective at losing weight.
Don’t be a couch potato- limit time spent on TV, phones, and laptops, spend it on energy involving activities or hobbies.
Find a good Social support
Have family and friends who motivate and encourage you in your weight loss journey. With the growing social media, one can join groups in various social media platforms that work on common goals as you.