weight loss with diet

HOW TO LOSE WEIGHT WITH DIET CONTROL

HOW TO LOSE WEIGHT WITH DIET CONTROL

 Weight loss refers to reduction of the total body mass due to loss of fluid, body fat or adipose tissue. The weight loss may be intentional or unintentional due to malnourishment or some disease. An intentional weight loss is commonly called as slimming. The essential factor in losing weight is proper maintenance of diet, motivation, and exercise habits.

weight loss with diet

HOW TO LOSE WEIGHT?

          Now a day’s obesity has become more common. To get reed of obesity first thing to do is reducing the weight. For the people who are overweight the safest and most effective way for losing weight is to maintain proper diet and do regular exercise.

Effective weight loss plans include several parts here are some tips for reducing the weight are:

Eat less: We must eat calories sufficient for the body. Extra calories must be burned off by doing exercise. Take limited calories for reducing the weight.

A good diet plan includes physical activity which burns calories. One must do exercise for at least 30 minutes a day. Regular exercise not only helps us in reducing the weight but also have many other health benefits.

Drastic changes such as eating very less or fasting are usually unsuccessful. Eating very few calories can affect the metabolism. The metabolism may get slow down.

By decreasing calorie intake by 500 per day can help us o lose weight 1 pound a week.  One way to eat fewer calories is to reduce the fat intake. Not more than 30 % of your daily calorie should be fat calories.

  • Foods that contain large amount fats include baked foods such as cookies, cakes, pancakes, pastries.
  • Fat free foods are not compulsory low-calorie foods. These mostly contain simple carbohydrates that are absorbed rapidly and converted to body fat if consumed in more amounts.
  • Eat fat-free or low- fat dairy products such as frozen yogurt. Consider drinking skim milk than whole milk.
  • Avoid high fat foods such as oils, peanut butter, potato chips, fatty meats, pizza, junk foods, fried foods, olives, and oil based sauces.
  • Replace high-fat foods with low- fat foods
  • Prepare the food with little or no oil, butter or other fats.
  • Low-fat food such as vegetables, fruits, whole grains, and legumes will help to feel full. This help in reducing weight
  • Avoid sugar foods such as jellies, jams, candies. This food has little nutritional value and gets converted into fat quickly.
  • Limit alcoholic beverages which have no nutritional value

                         Do not stop eating completely this fasting result in slowing down the metabolism which makes it difficult to maintain any weight loss.

HEALTHY MEALS FOR WEIGHT LOSS:

  • Eat fat free and low fat dairy, legumes, seafood’s and lean meats
  • Balance calorie intake with the energy expenditure.
  • Eat 5 or more fresh fruits and vegetables every day
  • Eat 6 or more servings of whole grains each day.
  • Limit junk food which is high in carbohydrates and less nutrition.
  • Limit foods which are high in saturated fat and cholesterol.
  • Do not eat more than 6 gm of salt every day.
  • Boil, steam, bake, roast rather than frying them in oil or butter
  • Avoid using saturated fats and use unsaturated fat such as vegetable oils.
  • Use olive oil spray instead of cooking oil to prepare food
  • Eat white meat chicken, lean meat, fish or sea food
  • Avoid high fat foods such as mayonnaise, oil, and salad dressing, ketchup or prepared sauces.

FOODS TO BE TAKEN IN BREAKFAST TO REDUCE WEIGHT:

  • Sugar free cereals with 6-8 ounces of skim milk.
  • Egg white or scrambled egg in olive oil spray.
  • One cup of juice or fruit
  • Caffeine free tea or coffee.

breakfast for weight loss

FOODS TO BE TAKEN IN LUNCH TO REDUCE WEIGHT:

  • Half cup of cooked vegetables such as cauliflower, carrots, broccoli, summer squash, stringed beans, asparagus.
  • Half cup of leafy vegetables such as spinach
  • Sandwiches made of whole grain.

FOODS TO BE TAKEN IN SUPPER TO REDUCE WEIGHT:

  • Half cup of cooked vegetables such as cauliflower, carrots, broccoli, summer squash, stringed beans, asparagus.
  • Half cup of leafy vegetables such as spinach.
  • White fish baked or steamed in plain.
  • Skin removed baked chicken
  • Half cup of brown rice.
  • 1/3rd cup of fat free yogurt.

Vegetables

INCREASE YOUR ACTIVITY LEVEL:

  • Physical activities such as walking helps o lose weight. At least 30 minutes of exercise are recommended.
  • Do exercise regularly without postponement. Exercise strengthens muscle and improves function of heart and lungs.
  • Distance is important, not speed when walking for weight loss.
  • Walk in smooth rhythmic motions.
  • Walk slowly for the first 5 min to warm then slowly increase the rate.
  • Other activities such as riding bicycle also help in reducing weight.
  • Drink plenty of water before and after exercising. This will prevent dehydration and replace the water lost by perspiration.

walking for weight loss

HABITS TO BE CHANGED TO REDUCE WEIGHT:

  • Chew your food thoroughly and eat slowly.
  • The amount of food taken in is more important than the type of food.
  • Keep a record of what you eat, when you eat and how much you eat which will help you to spot situations which you tend to overeat.
  • Don’t give into food cravings.
  • Don’t skip meals especially breakfast.
  • Reduce your appetite by drinking 1 glass of water half an hour before each meal.
  • Drinking green tea especially is also been suggested for weight loss.

eating

DIET PLANS:

     There are many weight loss diet plans such as

  • KETO DIET
  • Dean ornish diet
  • Atkins diet
  • The hCG diet

 

PREPARED BY      

M KEERTHI KUMARI

 

 

 

 

Leave a Reply