Starting on a weight loss journey requires you to make changes in your lifestyle concerning food and exercise, to see that drop on the weighing scale. Research has shown that taking small steps is as important as taking giant leaps to get those lasting results.
People who inculcate minor but positive changes in their lifestyle can lose weight and keep it off compared to those who don't. When you focus on a couple of tiny changes at a time, you start cultivating healthy habits that will last for a lifetime. And these small changes will add up to big results.
In this article, you will find ten small but powerful diet changes to help you with your weight loss journey. However, staying active also plays a very important role. So, make sure you get at least a good 20 minute workout everyday on one of the best exercise bikes for weight loss or a treadmill for your apartment.
Easy diet changes that contribute to your weight loss journey
Avoid the consumption of simple or refined carbs
Refined carbs are highly processed, which rips them off the essential nutrients and fiber. So avoid the consumption of these ingredients, examples are corn flour, refined wheat flour, and sugar.
Consuming these food items gives nothing but empty calories to the body. In addition, it causes an increase in the risk of overeating and metabolic disease as they are normally very palatable.
Use a smaller plate
When you use a big-sized dinner plate, you can help yourself to more food. Instead, use a smaller plate to consume fewer calories. It will change how you see portion sizes while giving you the perception of eating more.
Chew slowly
It takes 20-30 minutes for your brain to register that you're full and should stop eating. If you are a fast eater, you might finish your meal before the signals of satiety reach the brain and might eat more food than the body requires. Instead, chew slowly so food gets digested better and consumes fewer calories.
Eat more fiber
Fibre-rich foods facilitate in losing weight. The presence of fibre expands the stomach, which promotes the release of satiety hormones. Additionally, since fibre takes time to digest, it delays stomach emptying. Both of these helps you feel full for longer and ultimately, this will make you eat less food.
Eat more fruits and vegetables as they are high in water, nutrients and fiber while low in calories. This makes it possible to eat more servings without consuming too many calories, thus helping with weight loss. But ensure to increase the fiber intake gradually to avoid abdominal issues, such as bloating and diarrhoea. Taking a good fenugreek supplement can also help with digestion and other abdominal problems.
Increase protein in your diet
High-protein foods help in reducing the appetite and increasing fullness, compared to foods that contain less protein. Take eggs, for example; they are moderate in calories, high in protein and all sorts of nutrients necessary for weight loss. As a result, when consumed for breakfast, they will make you feel fuller for longer than any breakfast cereal.
Avoid packaged foods
Be sure that any food in a package will be high in sodium, fat, and sugar. Since you are on a weight loss journey, these are all the ingredients you should not consume in excess. Instead of consuming processed or packaged foods, replace them with healthier snacks like vegetable sticks with hummus, sugar-free yoghurt or fresh fruits.
Drink ample water
Often, thirst presents itself as hunger, which can cause you to eat more food than you need. So when you get hunger pangs, douse a glass of water first instead. Also, you can drink sips throughout the day or include water-rich fruits and vegetables in your diet to stay hydrated.
Avoid liquid foods
Liquid calories like juice or soft drinks should not be consumed during a weight loss journey. This is because they are devoid of essential nutrients and fiber.
Another reason is that liquid foods do not give you the satiety feeling nor suppress hunger pangs. This is because when you chew solid food, you generate more saliva, which signals to the brain that the gut needs to prepare for digestion. But in the case of liquid foods, no such thing happens. Hence, you end up consuming more calories than you should have.
Get good sleep
When you don't get enough sleep and are tired, your ability to make healthy food choices gets hampered. For example, compromised sleep might lead you to opt for fatty and sugary foods instead of healthier options. Hence, getting a good night's sleep is crucial to notice a difference in your moods and energy levels the next day.
Practice mindful eating
Mindful eating helps you make conscious food choices and develop an awareness of your hunger and satiety. By listening to your body, you can eat when hungry and stop when full, which helps with weight loss naturally and easily.
The mindful eating method has been shown to positively affect weight, eating behaviour, and stress in individuals with obesity. And is specifically helpful against binge eating and emotional eating.
Conclusion
These are small steps which help you with reaching the bigger goal. But instead of focusing only on losing weight, make it mandatory to focus on nourishing your body first with healthy food and an active lifestyle.
Author Info: By healthyandkhush.com
Summary:
Healthy and Khush is a blog dedicated to sharing science-based tips and hacks that will help you lose weight and keep it off.
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