Want to shed some pounds just by tweaking your diet? It’s totally doable! Here’s a simple guide to help you slim down through nutrition alone:
Caloric Deficit: Calculate your daily caloric needs based on your age, gender, weight, height, and activity level, and aim to consume fewer calories than this amount. This ensures you’re consistently in a caloric deficit.
Prioritise Whole Foods: Focus on consuming nutrient-dense, whole foods such as vegetables, fruits, whole grains, lean proteins, and healthy fats. Limit your intake of processed and junk foods that are high in sugar, unhealthy fats, and empty calories.
Increase Protein Intake: Include protein at every meal to help you stay full for longer. Good sources include lean meats, fish, eggs, dairy products, legumes, and plant-based proteins like tofu and tempeh.
Control Portion Sizes: Practice mindful eating by paying attention to portion sizes. Use smaller plates, avoid second servings, and be aware of hunger and fullness cues.
Focus on Fibre: High-fibre foods like vegetables, fruits, whole grains, and legumes help you feel full longer. It also slows digestion, stabilizes blood sugar levels, and promotes digestive health.
Stay Hydrated: Water is essential for metabolism and can help you feel full. Sometimes thirst is mistaken for hunger, leading to unnecessary snacking. Avoid sugary drinks and opt for water, herbal teas, or black coffee instead.
Plan and Prepare Meals: Plan your meals and snacks ahead of time to avoid impulsive eating. Keep healthy snacks on hand, like nuts, fruits, or yogurt, to avoid reaching for high-calorie, low-nutrient options.
Limit Added Sugars and Refined Carbs: Cut back on foods and beverages with added sugars. Replace refined carbs like white bread, pasta, and pastries with whole grains like brown rice, quinoa, and whole wheat bread, which are more filling and nutrient-dense.
Mindful Eating and Behaviour Change: Eat slowly and avoid emotional eating. Identify triggers for emotional eating and find healthier ways to cope, such as exercise, meditation, or talking to someone.
Consistency and Patience: Make small, sustainable changes rather than drastic diets. Patience and consistency are key!
These steps can help you lose weight through better nutrition and mindful eating.
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