Weight loss is not an overnight phenomenon and there is no magic pill for it. It has to be individualized and gradual in order to be sustainable and effective. A weight reduction diet should provide all the required nutrients that your body needs. A reduction of ½ kg per week is considered to be safe. However, people try to accelerate the process and only end up doing more damage to themselves. Below are the steps you can take to manage weight effectively:
It is a general misconception that reducing food items from your daily diet is a right way to lose weight. Instead, you should cut down the amount of junk food that you consume as it does your system no good and only adds unnecessary calories. Try incorporating fibre, protein and calcium-rich foods into your meals instead. For example, you could just replace your soft drink with a glass of fresh fruit juice.
The right meals at regular intervals provide your system with all essential nutrients. Doing so also helps you avoid binging on large meals. Eating small portions of healthy food during short time intervals accelerates your metabolism and helps you to burn calories.
Junk foods are high in fat, sugar and sodium and all these nutrients if taken in excess quantities can have detrimental effects on health in addition to causing tremendous weight gain.
Effective weight management is a balance between calories consumed and calories burnt through exercise. Exercise is crucial as it helps to reduce body fat and increase muscle mass which brings down blood pressure, blood sugar, blood cholesterol, stress and improves feelings of well-being. It is recommended to carry out at least 30-45 minutes of moderate-intensity physical activity for at least 5 days a week.
Paying closer attention to product labels will help shed light on any hidden fats or calories in the product, which need to be avoided.
Researchers have found that lack of sleep leads to late night snacking. People who snack late night usually crave energy dense high carbohydrate foods.