Most weight loss tips don’t work long-term because they focus on quick fixes.
Many people do not realise that as a rule of thumb, weight loss generally comprises 75% diet and 25% exercise.
Hence, overloading on carbs, fats and high quantities of sugar will certainly not help one’s cause if their ultimate goal is working towards shedding those extra pounds.
What matters most is a balanced lifestyle and consuming the right types of food in right proportions.
From incorporating saturated fat into diet to eating ample fruits and veggies.
Here are 9 tips for a healthy and fulfilling life.
1. Indulge in carbohydrates
While many trainers discourage the intake of carbs if you are trying to lose weight, they must not be shunned away completely.
About half the calories in your diet should come from foods rich in carbohydrates.
This is because foods such as cereals, rice, pasta, potatoes and bread avoid constipation and should be included in your food routine at least once a day.
Wholegrain foods like whole-wheat bread, pasta, and cereals will increase our fibre consumption too.
2. Overload on fruits and vegetables
There is no one in the world who will tell you not to eat fruits and vegetables.
They are a MUST for a healthy you! Fruits and vegetables are vital because they provide the body with enough vitamins, minerals and fibre. You should try to eat at least 5 small servings a day.
Both fruits and veggies can be taken in in whatever form including fresh juices, smoothies etc.
3. Variety is key
Do not restrict yourself to just carbs or only fruits and vegetables. It is crucial to aim for a wholesome diet, which means eating a diverse range of foods every day.
For good health, we need more than 40 different nutrients and no single food can supply them all. Similarly, a high-fat lunch could be followed by a low-fat dinner and vice-versa.
4. Avoid the two lethal ‘S’s
A high salt intake can result in high blood pressure and increase the risk of cardiovascular disease. While grocery shopping, you must choose products with lower sodium content.
When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes. When eating, it is not advisable to serve salt on the table.
Sugar treats can be a killer too! While they may satisfy our sweet tooth, they are rich in energy and calories and should be eaten in moderation or occasionally. A better alternative would be fruits, especially dates.
5. Replace saturated with unsaturated fat
Fats are important for good health and proper functioning of the body. But too much fat can pose a negative impact on our weight and cardiovascular health.
It is essential to limit the consumption of total and saturated fats and completely avoid trans fats. Note: Make sure to read the labels while at the grocery store!
Eating fish at least twice a week, with at least one serving of oily fish, will contribute to the right intake of unsaturated fats.
When cooking, we should boil, steam or bake rather than frying and remove the fatty part of meat. Vegetable oils should be used for frying.
6. Exercise portion control
Do you tend to eat until your stomach cannot take more food? If yes, then stop now!
Overeating will do no good to your system, whether you are trying to lose weight or maintain it. Eating a variety of foods, regularly and in the right amounts is the best for a healthy diet.
The tried-and-tested way to not overeat is by not skipping meals. All three meals – breakfast, lunch and dinner – are there for a reason. They are there so one can eat small amounts throughout the day without feeling too full.
Skipping breakfast can lead to hunger pangs which will eventually result in one eating more at lunch or dinner.
Snacking between meals can help control hunger but snacking should not replace proper meals. Nuts, dried fruits and low-fat cheese make for great snacking options.
Paying attention to portion size will help us not to consume too much calories and will allow us to eat all the foods we enjoy, without having to eliminate any.
Similarly, cooking the right amount makes it easier to not overeat. Packaged foods, with calorie values on the pack, could aid portion control.
If eating out, you could share a portion with a friend.
7. Get moving
Physical activity is important for everyone. Many skinny people may feel training at the gym is just for those who are overweight.
This is a misconception! Staying active is important for people of all ages and weight ranges.
It helps us to burn off the extra calories, is good for the heart and circulatory system and maintains or increases our muscle mass. Long story short, it helps us focus on ourselves, de-stress and improves overall health well-being.
8. Drink lots of liquids
Adults need to drink at least 1.5litres of fluid a day or more if the temperature is high or they are physically active. Water is the best source of being healthy.
You can drink tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices and soft drinks can also be consumed every now and then.
9. Maintain a healthy body weight
The right weight for each us depends on factors like our gender, height, age, and genes.
Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
It is important to remember that excess body fat comes from eating more than one needs.
The extra calories are what turn into fat and become a problem in the long run.
While these calories can come from any nutrient, be it protein, fat or carbohydrate, fat is the most concentrated source of energy.
Physical activity helps us spend the energy and makes us feel good, provided you hit the gym every two days at least.
In a nutshell, if you feel like you are gaining weight, the best thing to do is eat in moderation BUT eat in variety!
Disclaimer: The opinions expressed within this article are the personal opinions of the author. Healthy Supplies Shop is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of healthy supplies shop and we do not assume any responsibility or liability for the same.