Eating healthy and keeping the weight off can be a challenge, but it’s definitely possible with the right mindset and a few simple tips. Here are 5 proven ways to eat healthy, lose weight and keep it off for good.
1. Control your portion sizes.
One of the easiest ways to cut calories is to control the size of your meals. A few simple tricks to help you manage portion sizes include:
- Use smaller bowls and plates. This will naturally lead to smaller portions.
- Eat slowly and savor each bite. Take your time to really enjoy each bite, allowing your body to register when you’re full.
- Eat only until you’re full, not completely stuffed.
2. Eat mainly natural, unprocessed foods.
Filling your diet with natural, unprocessed foods and limiting processed snacks is a great way to ensure you’re getting the nutrients and vitamins your body is craving. Aim for loads of fruits and vegetables, lean proteins, healthy fats and whole grains. Avoid processed snacks and fast-food to help keep the weight off.
3. Get moving.
Exercise doesn’t have to mean hitting the gym every day. Just including more activity in your day-to-day life can help you shed those extra pounds. Simple activities such as taking the stairs, walking the dog or even dancing can help you stay active, burn calories and keep the weight off.
4. Track what you eat.
Keeping track of your food intake is a great way to stay on top of your healthy eating habits. This can help you identify patterns, hidden calories or even food choices that may be contributing to unwanted weight gain. You don’t have to document every single meal or snack, just try to keep a general record of your daily diet.
5. Get enough sleep.
Your body needs adequate sleep to function properly. When you’re tired, it’s harder to make healthy food choices, you crave sugar more often and you’re too tired to exercise. Aim to get 7-8 hours of quality sleep to help keep cravings away and improve your overall diet.
Eating healthy and shedding those extra pounds doesn’t have to be complicated. Remember to control your portion sizes, fill your diet with natural, unprocessed foods, get active and get enough sleep. Tracking your food intake is also a helpful tool in your journey towards long-term weight loss.
What types of foods should I eat to stay healthy and lose weight?
1. Lean proteins: Lean meats such as chicken, fish, and turkey. Beans, legumes, and tofu are excellent plant-based sources of protein.
2. Fruits and vegetables: Fruits and vegetables are nutrient-rich and low in calories, making them essential for weight loss.
3. Whole grains: Whole grains like oats, barley, quinoa, and brown rice are a great way to boost fiber intake and stay full longer.
4. Nuts and seeds: Nuts and seeds are a great source of healthy fats and fiber.
5. Healthy fats: Foods like olive oil, avocados, and nut butters are nutritious and can help keep you satisfied.
6. Water: Staying hydrated is essential for weight loss, so make sure to drink plenty of water throughout the day!
Q: What should be the proportion of proteins, carbs, and fats in my diet to stay healthy and lose weight?
A: The recommended dietary proportions of proteins, carbohydrates, and fats for healthy eating are approximately 25-35% of total daily caloric intake for proteins, 40-55% for carbohydrates, and 20-35% for fats. Eating a balanced diet ensures adequate nutrient intake and can help with weight loss.
Q: What is the difference between good and bad carbohydrates?
A: Good carbohydrates (or “complex carbohydrates”) are found in plant sources such as whole grains, beans, vegetables, and fruits. These carbohydrates contain dietary fiber and other essential nutrients that are beneficial for health. Bad carbohydrates (or “simple carbohydrates”) are found in processed sugars, bakery products, and white flour. These carbohydrates are usually without nutritional value and can cause health problems when consumed in excess.
Q: What types of foods contain carbohydrates?
A: Foods that contain carbohydrates include grains, fruits, vegetables, legumes, dairy products, nuts, and seeds. Grains such as wheat, oats, corn, and rice contain carbohydrates, as do fruits and vegetables like apples, bananas, potatoes, and carrots. Legumes like beans, peas, and lentils contain carbohydrates, as do dairy products like milk, yogurt, and cheese. Nuts and seeds like almonds, walnuts, sunflower seeds, and pumpkin seeds are also good sources of carbohydrates.
Q: What carbohydrates should I avoid?
Carbohydrates are an essential part of a healthy diet, but like other foods, some types of carbs should be limited or avoided:
– simple carbohydrates such as processed and refined sugars and white flour
– fried carbohydrates such as chips and French fries
– sugary beverages such as soda and energy drinks
– highly-processed snack foods such as cakes, cookies, and pastries
– processed grains such as white bread and white rice