The best way to lose weight is to make long-lasting lifestyle changes, like eating a balanced diet and being physically active. These changes can help prevent future health problems, such as heart disease and diabetes.
Carbohydrates, low-fat dairy and lean proteins are important for weight loss. But avoid fad diets that eliminate entire food groups or are too restrictive.
1. Eat less.
The best way to lose weight is to create a calorie deficit by eating less and moving more. But limiting calories alone can be challenging because it takes a lot of conscious attention and willpower. We only have so much of this in our batteries, and it drains throughout the day, which is why many people fail at keeping up with healthy habits.
To cut back on calories, start by focusing on foods that are high in nutrients and filling, such as whole grains, fruits, vegetables, lean proteins and moderate amounts of healthy fats (like avocados, nuts/seeds, olive oil). Drink a glass of water or put your fork down between bites to slow down eating, and buy smaller Tupperware or take-away containers to help you control portion sizes.
3. Eat more fruits and vegetables.
Eating a variety of healthy foods is the best way to lose weight and keep it off. Avoid crash or fad diets that limit calories as these can lead to yo-yo dieting.
Start by increasing your consumption of fruits and vegetables. Try to fill a quarter of your plate with these. They are low in kilojoules and packed with vitamins, minerals and fibre. Aim for a minimum of five servings a day (a serving is one cup of fruit or vegetables or four ounces of juice). Try adding sliced strawberries, blueberries or bananas to your low sugar cereal or make a smoothie with fresh, frozen or canned fruit. Add vegetables to soups, stir fries and casseroles. Eat more salads. Fill your lunch or snack bowl with crunchy, raw vegetables such as carrots, celery and sliced tomato.
4. Drink more water.
Drinking more water is an easy way to increase your daily hydration and support your weight loss goals. Water reduces hunger and increases satiety, helps suppress appetite, improves metabolism and insulin sensitivity, decreases BMI, and stimulates fat breakdown and burn, boosting thermogenesis (5). Drinking a glass of water before every meal also helps to cut down calories by filling the stomach and making it less likely to overeat.
Elizabeth Huggins, Registered Dietitian Nutritionist, explains that people who drink two glasses of water before a meal end up eating 22% less than those who don’t. This is because the stomach expands and specific neurons detect this expansion, sending signals to the brain that it’s full. If you’re tired of drinking plain water, try adding a lemon, cucumber, or mint slice to your glass to give it some flavor.
5. Stop labelling foods as “good” or “bad”
Whether it’s a salad or a chocolate brownie, it doesn’t make sense to label foods as “good” or “bad”. Food is simply food.
Using hate-based language and restricting certain foods creates extreme havoc for people, especially those who live in food deserts (areas without access to healthy grocery stores). They often find themselves living off of processed fast food which can lead to poor health, hunger, low energy and emotional distress.
Instead of referring to foods as “good” or “bad”, focus on consuming nutrient-dense foods and limit treats to one or two per day. This helps to eliminate feelings of guilt and encourages a healthy relationship with food. Moreover, eating mindfully by taking time to enjoy the flavour and texture of food, will help you to eat less and make healthier choices.
