By eating more fruits, vegetables and whole grains, choosing lean protein, avoiding salt intake and exercising, your plan for weight loss will quickly pay off.
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1. Eat plenty of fresh fruits and vegetables:
Fruits will help satisfy your sudden craving for sweet due to its natural sugar, while fresh vegetables will “fill your stomach” quickly. Fruits and vegetables contain fiber to help you feel full faster.
If you want to lose weight successfully you should take vegetables as your main dish. For example, you can eat stir-fried vegetables or salad with some slices of cooked chicken, salmon or almonds.
2. Eat plenty of whole grains and cut down on simple carbs:
Whole grain bread, oatmeal, pasta, sweet potatoes and brown rice are all excellent sources of energy and nutrition. You should combine protein with vegetables and nutritional cereals to build a perfectly healthy weight loss plan.
On the other hand, you should avoid simple carbs like white bread, processed flour and sugar. Although they give you energy quickly, they do it at a disastrous cost- energy is turned into fat very speedily.
Eat natural carbohydrates instead of processed carbohydrates. Avoid processed foods like white bread, crackers and sweets.
3. Choose lean protein instead of fat:
Protein is very important to muscle building.
According to a study, having high-protein diet will increase food satisfaction and make you eat less. This diet will also help lower energy absorption and thus help lose weight effectively.
Vegetarians can get plenty of protein from soybeans and nuts. Various types of legume such as lentils, soybeans and beans are also great sources of fiber and protein. Eat low-fat dairy including low-fat cheese and nonfat yogurt.
4. Exclude salt from your diet:
Eating much sodium make your body to retain water, which can make you feel bloated and gain weight rapidly.
Therefore an easy way to reduce weight is to eat less sodium. Instead of using salt as an indispensable condiment in cooking, you can try seasoning with herbs or seasoning.
5. Do not skip meals:
Many people think that skipping a meal will help you lose weight; however, researchers have found that people who eat at least three meals a day lose more weight than those who do not.
When skipping meals, your body stops breaking the fat cells and start breaking the muscle cells instead. Muscle tissues burn more calories than other tissue, so you are actually working against your goals.
You can save you from between-meal hunger by eating small portions throughout the day at regular intervals. Between meals, eat a 150 calorie snacks to keep your metabolism active and alleviate hunger. Make sure you do not eat sweets or fatty crisps for snacks. When you are hungry, your body conserves energy and slows down your metabolism.
6. Start with basic aerobic and cardio exercises:
Kick-start your regime by setting a small goal of exercising for 30 minutes, 3 times per week if you never do exercises. You can try these steps to motivate yourself:
Buy a pedometer and try to walk 5,000 steps per day, strive for a target of 10,000 to 15,000 steps.
You can start by walking around your neighborhood, or try other low-impact exercises such as swimming, cycling or slow running