Obesity

8 Best Diet Tips For Weight Loss

Most people know that eating less and exercising more can lead to weight loss. It is a simple concept but is often difficult to follow. The eight best tips for weight loss are listed below.

  • Drink Plenty of Water or Calorie-Free Beverages

It’s common for overweight people to eat when in reality they are thirsty. If you think you’re hungry, drink water first and if you are still hungry eat something low in calories such as fresh fruits or vegetables. If you don’t like plain water, try ice water or water flavored with lemon or lime juice. Other options are calorie-free drinks flavored with artificial sweeteners, such as sucralose or aspartame. Diet sodas, club soda and Crystal Light are examples of calorie-free or very low-calorie beverages.

  • Eat Fruits and Vegetables

What you choose to eat is important for weight loss. Fresh fruits and vegetables are low in calories and high in fiber, which can help you feel full from fewer calories. The U.S. Department of Agriculture recommends 2.5 cups of fruits and vegetables per day when consuming a 1,200-calorie diet, 3.5 cups of fruits and vegetables per day when consuming a 1,600-calorie diet and 4.5 cups of fruits and vegetables each day if you consume a 2,000-calorie diet.

  • Eat Only When You Are Hungry

Some main reasons behind obesity are overeating, lack of physical activity and emotional eating, or eating for reasons other than hunger. If you find yourself eating when you’re not hungry try distracting yourself, going for a walk, talking to a friend or running errands to take your mind off food.

  • Eat Several Small Meals During The Day

Eating small, frequent meals throughout the day can help you reduce your total daily calorie intake if you choose small portion sizes. It can also help you feel satisfied during the course of the day and boost your energy levels. Studies show that people who eat four to five times per day are better able to control their appetite and avoid binge eating.

  • Consume Plenty of Protein

The Academy of Nutrition and Dietetics reports that consuming a high-protein, low-carbohydrate diet can lead to a reduced calorie intake, greater weight loss and more fat loss compared with other types of reduced-calorie diets during the first six months of your weight loss program. Consuming plenty of protein can also help reduce lean muscle mass loss associated with weight loss and can help burn excess body fat. Protein-rich foods that are beneficial for weight loss include lean meats, chicken, fish, seafood, low-fat cottage cheese, low-fat yogurt, legumes, nuts, seeds and soy products.

  • Eat Spicy Food

Adding chilies or spices to your food will help boost flavor and increase your satiety after meals. Using spices and herbs to flavor your food instead of high-calorie condiments, such as butter, can help reduce your total calorie intake for weight loss.

  • Replace a Cup of Pasta with a Cup of Vegetables

Replacing high-carbohydrate foods with non-starchy vegetables is great way to help reduce your calories and body weight. Non-starchy vegetables include leafy greens, celery, tomatoes, broccoli and fresh bell peppers.

  • Exercise Regularly

Increasing your daily calorie expenditure is beneficial for weight loss. The U.S. Department of Health and Humans Services recommends adults engage in at least 2.5 hours of moderate-level physical activity, such as brisk walking, every week. In addition, try to increase your activities of daily living such as using the stairs instead of the elevator or walking to the store instead of driving.

Reference:

*Academy of Nutrition and Dietetics
*U.S. Department of Agriculture
*U.S. Department of Health and Human Services:

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