Losing weight the diet way can be challenging for most people. However, there are several easy things you can do to ensure that weight loss becomes a success. Here are some tips to help you lose weight effectively through diet:
Eat healthy fat
Taking a lot of saturated and trans fats in processed meats, crackers and cookies isn’t good for your health if you are trying to lose weight. To succeed in cutting kilos, go for a diet that is rich in unsaturated fats. Fats such as monounsaturated fatty acids that occur in nuts, olive oil and avocados are great in reducing body fats. Polyunsaturated fatty acids in fish, nuts and seeds help in reducing fat as well. Foods with good fats help you stay full longer. They contain nine calories per gram as opposed to four calories in carbs or proteins.
Include low fat dairy products in your meals
There is a myth out there that dairy products will sabotage any weight loss efforts. However, science proves otherwise. According to research, people who are deficient of calcium tend to hold more fat in their bodies and are not able to control their appetite fully. Calcium sources such as yogurt, milk and cheese that are low in fat are highly effective in catalyzing fat loss in the body compared to other sources
Replace junk food with fiber or protein
If you spend so much time on a job that requires a lot of brain power, that doubles the amount of fat in your body. This is because you not only sit inactive on your desk most day, but also because knowledge-based, mental work makes it hard to control your appetite and can cause you to eat more fat and calories. Research shows that brain neurons are dependent on glucose and undertaking work that requires intense thinking disrupts glucose levels. This causes people to reach out for more fuel to maximize brain power. To reduce fat levels in the body, choose to satisfy hunger pangs with foods that burn fat are high in protein, fiber or calcium instead of junk food. The next time you need to refuel your brain power, go for baby carrots and a peanut butter or a fat free yogurt that will help keep your weight in check.
Take wine to release fat
Many people wonder whether wine is good got weight loss. Numerous studies have clearly demonstrated that taking a glass of red wine daily is great for good health. More studies have continued to highlight that red wine can help release fat. A study that sampled 19000 middle aged, normal weight women showed that those who drank little to moderate amounts of wine added less weight than those who took no alcohol. The later were also less vulnerable to becoming overweight. A separate study conducted in 2006 showed that resveratrol, an antioxidant in red wine has the ability to enhance endurance to exercise and guard against insulin resistance and obesity.
Replace sugar with honey
The recommended daily sugar intake is nine teaspoons for men and six teaspoons for women. Though reducing your daily sugar intake might be a smart and healthy step to take, consider replacing processed sugar with honey. Studies conducted on animals show that honey is useful in minimizing weight gain and reducing fatness when taken in the place of sugar. Honey is nutritious alternative for releasing fat and also contains antiviral, antibacterial and antifungal properties. It can improve the body’s ability to control blood sugar, suppress cough and boost immunity.
Take cocoa-based chocolate
If you enjoy a dose of chocolate, then you would want to have it as part of your daily meal. However, you need to avoid heavy sugar chocolate brands. Instead, opt for light sugar, cocoa chocolate. Cocoa has high amounts of antioxidants compared to other foods and it offers many benefits, including weight loss, when it is consumed in moderation. A study conducted in 2011 and published on the Journal of Nutrition looks at the effect antioxidants that occur in cocoa have on obese diabetic mice. The result was that cocoa lowered degeneration of aortic arteries and blunted the deposition of fat. If you are looking to add cocoa to your diet, go for unsweetened cocoa and make it part of your coffee, shakes and other recipes.
Observe your food portions
When working to reduce wait, it is important to size up food portions. Studies show that most people, both thin and heavy, underestimate how much food they take all the time. Research conducted by a nutrition expert shows that often times, people underestimate their calorie intake by twenty to forty percent. Some easy ways to measure food portions and ensure your calorie intake is fine include comparing things. For instance, 3 ounces of protein or meat is just the size of a card deck and a medium sized potato is the size of your computer mouse. A quarter cup is about the size of a golf ball. Seema, who lost 18 Kg weight shared here Indian diet plan for weight loss, which also specify the portion sizes. Using your hands and measuring your food portions once are other ways of ensuring that you get the right portions. For instance, you can use the tip of the thump to measure one teaspoon and your fist to measure one cup. Establish what amounts equal the utensils you use regularly in the kitchen so you don’t have to keep measuring portions every time.