Losing weight can seem hard at times, especially if you expect to see results immediately. However, if you are patient, and change a few dietary behaviors, you will lose weight slowly and steadily --- the healthy way --- and most likely will be able to keep it off. And as long as you understand the logic behind these dietary behavioral changes --- if you eat more than your body burns you will gain weight and vise versa --- you'll see why these changes work and can help you shed some weight and keep it off.
Reduce Your Caloric Intake
The first way to help your body lose weight is to reduce the amount of calories that you eat in a day. If you eat more calories than your body needs, your body will store them as fat in order to use them as energy at a later day. This mechanism was helpful in times when food was not readily available and people went hungry frequently. However, nowadays, with food being very accessible, it promotes weight gain. By reducing your calorie intake by just 100 calories each day, you can lose up to two pounds per week. If you reduce it by more or add physical activity into the equation, you can lose even more weight. According to the MIT Department of Athletics, Physical Education and Recreation, you should not lose more than 5 pounds per week.
Eat More Fiber
Eating more fiber can help you lose weight. Fiber increases the amount of time food spends in the stomach, prolonging that feeling of being full or satisfied. Fiber also bulks up your stool, increasing the efficiency with which your intestines move stool through. Fiber can be found in most whole grains, including whole wheat, and in other foods such as fruits, vegetables -- especially with the skin on -- beans, and nuts and seeds. The American Dietetic Association recommends that you eat up to 35 g of fiber a day. However, be sure to increase your fiber intake gradually to give your body time to get used to it and to prevent unwanted side effects of a fast increase such as flatulence or diarrhea.
Eat Less Refined Flour and Processed Foods
Foods that are made from refined flours or foods that are overly processed are usually very high in sugar and calories and have little to no nutritional value. In addition, the body is very efficient in processing these foods and metabolizing them. This usually results in your blood glucose spiking and then dropping fast, which might cause you to feel more hunger and sugar cravings, and resulting in you binging and overeating. By avoiding these and eating whole grain products instead, you can help keep yourself satisfied for longer. Instead, try having whole foods such as fruits and vegetables as snacks, which will not only provide you with plenty of vitamins and minerals, but will help you lose weight and make you feel healthier throughout the day.
Eat Less Fat
It is important to note that fat is not bad for you. In fact, certain fats, such as monounsaturated fats, are essential for your body's adequate functioning. Saturated fats and trans-fats, in comparison, can be detrimental to your health. The thing to remember about fat is that fat has 9 calories per gram, compared to 4 calories per gram of carbohydrates or protein. So, if you reduce your fat intake, you will be reducing more calories.
Member Comments