Losing weight is often a never ending battle. Crash or fad diets are unrealistic and can even jeopardize your health. Follow the tips below to create a diet you can live with.
Eat Plenty of Fiber
Fiber is a key factor in weight loss. High-fiber foods keep you feeling full for a longer period of time, so you consume less calories overall. Fiber is also important for digestive health. People who don't consume enough fiber are at risk for constipation and other digestive disorders, which often result in weight gain. The Mayo Clinic recommends that adult males under 50 consume 38 grams of fiber per day. Adult females under 50 should consume 25 grams of fiber per day. Males and females over 50 should consume 30 and 21 grams respectively.
Drink Plenty of Water
Staying hydrated is a key factor in losing weight. According to a study published in Obesity: A Research Journal, drinking water enhances weight loss. Participants who increased the amount of water they drank daily, lost more weight and body fat over time than participants who did not. To receive maximum benefits, try to drink eight glasses of water per day.
Avoid Emotional Eating
Emotions are a major contributing factor to overeating. When people are stressed out, they tend to seek comfort in foods, which leads to weight gain. Next time you're upset, try calling a friend, listening to music, taking a walk, or holding a pet. All of these activities can lower stress without the calories.
Practice Portion Control
Weight loss is a simple, mathematical equation. We have to burn more calories than we consume. Therefore even if you’re eating healthy foods, you can still gain weight by consuming more than your body requires. Most people require anywhere from 1500 to 2000 calories per day depending on their metabolic rate and activity level. If you’re not sure how many calories you should be eating check with your doctor or see a dietician.
Weight loss is a simple, mathematical equation. We have to burn more calories than we consume. Therefore even if you’re eating healthy foods, you can still gain weight by consuming more than your body requires. Most people require anywhere from 1500 to 2000 calories per day depending on their metabolic rate and activity level. If you’re not sure how many calories you should be eating check with your doctor or see a dietician.
Don’t Quit Cold Turkey
It’s unrealistic to think you can just stop all of your bad eating habits at once. The trick is to set small, easily attainable goals. If you eat a large bowl of ice cream after dinner every night, first try limiting the size of the portion. Then, cut back to two or three small servings per week. Eventually start replacing the ice cream with a homemade fruit smoothie or another healthy snack.
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Staying hydrated is a key factor in losing weight
Comments
Good advice. I think I need to try a few of these tips!!
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