1. Cut down your calories and be mindful of the calories you consume To continue reducing your weight each week, you need to continue cutting calories over some time. Eating 100 calories of chips, for instance, can have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods packed with calories but don't make you feel full (like chips) and replace them with foods that fill you up without being loaded with calories (like vegetables).
2. Control emotional eating
Do you eat when you're worried, lonely, or bored? Do you snack in front of the Television at the end of a stressful day?
We don't always eat to satisfy hunger. We often turn to food when stressed or anxious, which can wreck any diet and pack on the kilos. Recognizing your emotional eating triggers can make a huge difference to your weight-loss journey.
3. Practice mindful eating
Mindful eating promotes weight loss, reduces binge eating, and helps you feel better. Mindful eating enables you to distinguish between emotional and physical hunger. It also increases your awareness of food-related triggers and gives you the freedom to choose your response to them. Try to eat slowly and without distraction. Avoid distractions while eating and pay attention to your food.
4. Cut down on sugar and refined carbs.
If a person eats more carbs than can be used or stored, the body converts these to fat cells for later use. This energy, if not needed, stays in the fat cells. A build-up of this excess from each meal may lead to weight gain over time.
5. Get moving
The extent to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlook—and it's something you can benefit from right now. Go for a walk, move around, stretch, and you'll have more energy and motivation to tackle the other steps in your weight-loss program.
6. Fill yourself with fruit, veggies, and fiber.
Even if you're cutting calories, that doesn't necessarily mean you have to eat lesser quantities of food. High-fiber foods such as vegetables, fruits, beans, and whole grains are higher in volume and take longer to digest, making them filling—and great for weight loss. It's generally okay to eat as much fresh fruit and non-starchy vegetables as you want—you'll feel full before you've overdone it on the calories.
7. Stay Hydrated
Studies indicate that people who drank two glasses of water before a meal lost more weight than people who didn't drink water before meals. This simple tip works in two ways. Thirst can mask itself as hunger, causing you to eat more. And water makes you feel fuller, causing you to eat less during a meal.
8. Skip the Liquid Calories
There's a strong relationship between sugar-sweetened beverages and weight gain in adults. If you regularly sip something sweet, consider this: Research has shown that reducing intake of sugar-sweetened beverages can result in significant weight loss, even if it's the only change you make. Replacing a soda can with sparkling water every day would save more than 20,000 calories over a few months, which could translate into more than two and a half kgs of weight loss.
9. Keep Unhealthy Foods out of the House
Let's put it this way: If you don't have it, you can't eat it. Instead of cookies and chips, keep convenient and easy-to-prepare items at close reach. Such items include nuts and seeds, pre-cut vegetables and fruits, string cheese, eggs, salmon, and yogurt. This doesn't mean you can't have treats. Just buy yourself one serving to enjoy at a time.
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