- Be patient with weight loss; it is a gradual process
- Make your diet a long-term, lifestyle change
- Avoid processed/canned/preserved foods; instead choose freshly cooked options
- Break your daily food intake into 6 small meals rather than 3 heavy, large meals
- Use smaller plates, bowls, glasses and serving spoons
- Start your meal with a soup or salad to fill you up sooner
- Drink plenty of water to speed up your metabolic rate (2 – 3 litres/day)
- Exercise for at least 40 – 60 minutes daily
- Look up tasty low-fat recipes
- Sleep for at least 7 – 8 hours every night
- Do not fast or feast
- Do not starve yourself or skip meals
- Do not follow fad diets; these can do more harm than good
- Steer clear from herbal weight loss supplements or miracle potions
- Do not eat while watching television
- Do not succumb to emotional or binge eating
HEALTHY FOODS TO CONTROL WEIGHT
Curd and yogurt: The probiotic bacteria in curd and yogurt can help keep your digestive system healthy, translating to a lower incidence of gas, indigestion and constipation. This in turn can reduce bloating and help to flatten the appearance of your tummy. When it comes to making a choice among the many variants available in the market, stay away from added sugars and sweeteners by opting for plain curd, buttermilk or yogurt.
Whole grain: Fibre can reduce bloating and help you feel full for longer. Replace white rice and maida with whole grains like pulses, millets, oats, brown rice and whole wheat bread, for better weight loss and a trimmer waistline.
Eggs: A great source of protein and essential amino acids, eggs are the perfect breakfast food. They enable the body to build everything from muscle fibres to brain chemicals. When preparing eggs, make sure to cook them in the healthiest way possible and avoid using too much oil; poached or boiled eggs are ideal.
Fruits and vegetables: Fruits and vegetables are lower in calories than other foods and provide a range of benefits like fibre, immunity and antioxidants. They make for great snacks and salads. The wider the variety, the more nourishment your body will receive.
Nuts: Nuts like walnuts, pistachios and almonds provide the body with minerals like magnesium, and also regulate blood sugar levels. A stable blood sugar level is key to preventing cravings that can lead to overeating. Do remember that nuts are high in calories, so do not consume them excessively. Controlling portions is the key here.
Green tea: Green tea contains antioxidants that boost metabolism and help burn fat. Including 1 or 2 small cups of green tea in your diet can not only help with weight loss, but provide a host of other health benefits too. For best results, avoid adding sugar to your green tea. Also, go easy on the number of cups you drink, as excessive consumption of green tea can lead to dehydration.
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