Are you still trying to find the right way to diet to lose weight?
Let’s be honest – losing weight can be really hard. The weight loss advice has always been about calories in and calories out. It has always been about the energy balance, there was no good or bad calories but yet the obesity rate has tripled since the 1960’s.
So what is the right way to diet to lose weight. Let’s take a look.
Here are 7 tips showing you how to diet to lose weight:
1. Eat slowly and enjoy your food
Eating slowly and chewing your food properly is one of the right ways to diet to lose weight. It helps you eat less so you control your portion size. A study carried out in 2008, found that when the women ate slowly, they felt fuller. They consumed about 10 percent fewer calories when they ate at a slow pace compared to when they rushed their food.
2. Stay away from junk food
Staying away from junk food is one of the right ways to diet to lose weight. A large study found that young adults who ate frequently at fast-food restaurants gained more weight and had a larger increase in insulin resistance in early middle age.
Junk food can be addictive . The combination of processed salt, sugar and unhealthy fat in junk food excites your brain and makes you crave for more.
3. Stick to a meal schedule
Sticking to a meal schedule everyday is another right way to diet to lose weight. Going a long time without food will make you crave unhealthy snacks so you make unhealthy food choices which will make it difficult for you to lose weight
When you have a daily set meal plan, it makes it easy for you to maintain a healthy weight.
4. Always include protein with every meal
Including protein with every meal including snacks is another right way to diet to lose weight. Protein will help to stabilize your blood sugar helping you to feel more satisfied and fuller for longer. You will feel less hungry in between meals so you crave less.
Good quality protein include eggs, lean meat, poultry, fish, pulses, beans, nuts or seeds.
5. Replace your refined carbohydrate with complex carbohydrate
Replacing your refined carbohydrate with complex carbohydrate is another right way to diet to lose weight.
Refined carbohydrates (such as bread, pasta, rice and processed foods) are digested very quickly and stimulate the secretion of high levels of insulin. Insulin is a fat storing hormone. Higher levels of insulin will hinder your weight loss efforts.
In contrast, complex carbohydrates (such as vegetables, sweet potato, yams, beans, pulses) are not digested very quickly so the levels of insulin secreted is lower and your body stores less fat.
6. Drink enough water
Drinking enough water is another right way to diet to lose weight. Drinking water before your meal can make you feel fuller so you reduce your intake of food.
Studies have found that overweight people who drink two cups of water 30 minutes before eating ate around 75 fewer calories and lost 5 pounds more than those who did’t drink water.
7. Use smaller plates
Using smaller plates to serve your food is also another right way to diet to lose weight. A study found that people ate less when they used smaller plates to serve their food.
Just as your diet is important for weight loss, lifestyle factors such as regular exercise, reducing stress and getting enough sleep are also important for weight loss. Reducing stress and getting enough sleep will prevent you craving for food.
Andrade AM, Greene GW, Melanson KJ (2008) Eating slowly led to decreases in energy intake within meals in healthy women. Journal of the American Dietetic Association, 108:1186-91.
National Institute of Health News, http://www.nih.gov/news/pr/dec2004/nhlbi-30.htm, December 2004.
Wansink B, Van Ittersum K (2006) The Visual Illusions of Food: Why Plates, Bowls, and Spoons Can Bias Consumption Volume. The FASEB Journal, 20:A618