Follow simple dietary habits for healthy weight loss

Are you worried about your weight gain? If your answer to this question is “Yes”, then read on. People often create their own diet plan to stop gaining weight. But research has shown, the controlled diet program is more effective for weight loss than a self-directed diet.  Consider getting the help of a weight loss coach to create a diet and exercise plan designed specifically for you to assist in healthy weight loss.

Cutting calories-

According to CDC, what matters most for taking pounds off is to cut back on the calories that you eat and drink. But eating fewer calories doesn’t mean you have to eat less food. You just need to replace some higher calorie foods with lower ones that can help fill you up. Here are some general dietary tips which can help you maintain your body weight by cutting down calories.

·         Top your cereal with low fat or fat-free milk instead of whole milk.

·         Prefer using a non-stick pan and cooking spray to fry eggs.

·         Make a sandwich using more vegetables such as cucumbers, lettuce, tomato, and onions rather than using extra meat or cheese.

·         Instead of chips or French fries, eat salad or fruit with a sandwich.

·         Consume vegetable-based broth soups instead of cream or meat-based soups.

·         When having pizza, choose vegetables as toppings and just a light sprinkling of cheese rather than choosing fatty meats.

·         Eat air-popped popcorn instead of oil-popped popcorn.

·         Consume dry-roasted nuts instead of oil-roasted.

·         Instead of sweetened drinks or alcoholic beverages, choose sparkling water.

·         Have some fruits for a snack rather than cookies or other sweet snacks.

All these tips can help you in healthy weight loss. But it’s not all about food only.

Importance of exercise-

Physical activity is equally important. Exercise can help you burn off some extra calories you are eating. Research has shown some recommendations for amounts of physical activity or exercise.

·         To maintain and improve health- 150 minutes /week

·         To prevent weight gain- 150-250 minutes /week

·         To prevent weight gain after weight loss- 200-300 minutes /week

Remember, any exercise is better than none. A weight loss coach can also help you set up goals. You may set up a goal to work up to half an hour most days of the week to get some benefits from exercise. You may start some short spurts initially such as performing one exercise for 10 minutes and spending 15 minutes on other.

You may want to consult with your healthcare provider before starting any diet or exercise plan.