Here are some very easy-to-follow, solid advice for meeting and maintaining your weight loss goals.
1. Chооsе Filling Fооds
When it comes to weight loss, it’s not just about the number of calories you consume but also the amount of food you eat. Opting for filling foods can make you feel satiated without consuming excessive calories. Foods that are rich in water and fiber are excellent choices to keep you feeling full. Some examples of filling whole foods include:
- Whоlе grаins
In addition to being nutritious, whole foods have positive effects on insulin, digestion, and metabolism. Therefore, upgrading the quality of your food intake should be the foundation of your weight loss and maintenance plan.
2. Еаt Mоrе Vеgеtаblеs
Eating more vegetables is crucial for weight loss and optimal health. Surprisingly, only 10% of adults meet the recommended daily intake of two to three cups of vegetables. Incorporating more vegetables into your diet is one of the most important habits you can cultivate.
Here are some non-starchy vegetables that are particularly beneficial for weight loss and overall health:
- Lеаfy grееns
- Brussеls sprоuts
Non-starchy vegetables are not only incredibly filling but also nutrient-rich. They are often included in diets that help reduce inflammation, which is linked to obesity.
3. Drink Еnоugh Wаtеr
Staying hydrated is crucial for your overall health. Your body needs water for various processes, including regulating temperature and removing waste. Moreover, drinking water can help prevent overeating, which can hinder weight loss. Research has shown that drinking water before meals can make a person feel fuller than average.
The amount of water a person needs depends on factors like age and sex. Keep in mind that different foods and drinks can contribute to meeting your water needs. If plain water is not appealing to you, consider adding healthy add-ins such as citrus, cucumber, or basil leaves to enhance its taste.
4. Mаkе Yоur Mеаls аt Hоmе Whеn Yоu Cаn
Takeout and restaurant meals are often associated with oversized portions, making it difficult to control your calorie intake. Cooking meals at home allows you to have better control over your portion sizes and the quality of ingredients used. To start cooking meals at home, choose a few staple recipes and create a list of the necessary ingredients. Plan for low-calorie meals throughout the week, ensuring they are both satisfying and energizing.
As you get used to meal planning, you will find ways to shorten meal preparation time and have healthy meals regularly. Additionally, cooking at home can save you a significant amount of money. A study published in the American Journal of Preventive Medicine in 2017 found that cooking at home is associated with spending less money on food. Moreover, cooking at home gives you the opportunity to unwind, listen to a podcast, or catch up with family and friends.
5. Wаtch Yоur Аlcоhоl Intаkе
Alcohol consumption can contribute to weight gain. Alcoholic drinks often contain empty calories and can stimulate your appetite, leading to the consumption of less healthy foods. If you aim for weight loss, you might consider giving up alcohol altogether. However, if you choose to drink, it’s essential to monitor the following:
- The amount of alcohol you consume
- The types of alcoholic beverages you choose
- Your eating habits when you drink
It’s also advisable to eat before drinking, consume alcohol slowly, and set limits on your alcohol intake.