Planned diet for healthy weight shed
When you start thinking about reducing your weight, you imagine a phase where you nearly have to deprive yourself from the most amazing foods and be on diet.
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This perception about weight loss is wrong and should be changed. Weight loss is not that hard, rather it just requires a proper planning and a commitment from each one of us who are eyeing for it.
Have you ever thought and made a proper plan on how to lose weight the healthy way? We indulge ourselves in all the fancy diets and gut wrenching exercises and cutting ourselves from all kinds of food to attain our goal of losing weight.
Let’s not get there. Instead, let us promise to ourselves that we will not deprive ourselves but offer ourselves with eating opportunities with nutritious food all day long. Let us together agree to explore a broader swath of life’s big buffet.
13 Super Easy Strategies for Healthier and Quicker Weight Loss
1. Eat 5 Meals a Day
A healthy eating nutrition plan recommends eating 5 or 6 small meals per day. Let’s have a look at some of the reasons why eating 5 – 6 smaller meals per day is better!
2. Fill Up on Fiber
Fiber is the best food you can eat when you are trying to lose weight. It slows your rate of digestion, which keeps you feeling full longer and reduces sugar cravings.
And because it binds to other foods, fiber helps hustle calories out of the body.
3. Don’t Skip Breakfast
Breakfast is arguably the most important meal of the day. Whether your goal is weight loss or simply to be healthy, it is imperative that you make eating breakfast a regular habit.
The benefits are numerous, ranging from lower rates of diabetes to increased satiety and weight loss.
When you skip your morning meal, you are telling your body that food may be hard to come by and that it should conserve energy. Thus, what happens is your metabolism slows and your body attempts to store fat.
When choosing what to eat for your breakfast, try to eat whole foods that are full of nutrients. Examples include eggs, yogurt, oatmeal, fruit, and whole wheat toast. Try to limit sugary cereals, white bread, and other highly processed foods.
4. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).When you do that, your hunger levels go down and you end up eating much fewer calories
Now instead of burning carbs for energy, your body starts feeding off of stored fat. Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.
5. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day. The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day. High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.
6. Lift Weights 3 Times Per Week
Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.The best option is to go to the gym 3–4 times a week.
Do a warm-up and lift some weights.If you’re new to the gym, ask a trainer for some advice.By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.
7. Do a “Carb Refeed” Once Per Week
You can take one day off per week where you eat more carbs.It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.
8. Drink Water, Especially Before Meals
It is often claimed that drinking water can help with weight loss and that’s true.Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.
9. Drink Green Tea
Drinking Green tea
Green tea has many benefits, one of them being weight loss.
Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning.
10. Cut Back on Added Sugar
Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease.If you want to lose weight, cut back on added sugar.
11. Eat Less Refined Carbs
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity. If you’re going to eat carbs, make sure to eat them with their natural fiber.
12. Go on a Low-Carb Diet
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.
Numerous studies show that such a regimen can help you lose 2–3 times as much weight as a standard low-fat diet while also improving your health.
Foods to include in a Low Carb Diet
13. Avoid Late Night Snacking
Late night snacking doesn’t just increase our waistlines and impact our sleep. It also puts us at risk of diseases such as diabetes and increases the level of the stress hormone cortisol in our bodies and that is why we should avoid it.
Hope this article helps you in your journey of planned weight loss and may you reap successful results. For more insight on healthy and planned weight loss program, talk to our expert Truweight Nutritionist. The first consultation is on us. Click here to avail.
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