Weight Loss and Diet Tips to Lose Weight Safely

Tired of those excess kilos that makes you easily tired?? Depressed that most of your favorite dresses are not fitting anymore? Worry not!! You don’t have to starve yourself to get back in shape. A few scientific changes in your everyday eating habits are all you need to shed those extra pounds to get back to your healthier state.

Studies have shown that obesity or overweight in the 5th leading risk of global deaths. Statics show that more than 30% of the world’s population is overweight. The number of overweight or obese people has doubled in the last 2 decades.

What is the best way to lose weight????

Losing  weight quickly is not a problem. There are a plethora of diets that will work to discard weight quickly — But will leave you feeling starved and deprived. But what good is losing weight only to reacquire it? To keep those extra pounds off permanently, it’s always best to lose weight slowly. You can do that without going on a rigorous starving “diet.” The key here is making simple changes to your lifestyle.

What is a safe and healthy diet???

Dropping weight safely and with realistic steps is the best way to attain a healthy weight. It is also helpful to manage weight in the long term. Setting small and realistic goals will help you lose weight safely.

If you don’t have iron willpower, then hunger will cause you to give up on diet plans quickly.

The plan outline to lose weight healthily will be aimed to  :

• Reduce your appetite significantly.
• Make you lose weight smartly, without hunger.
• Improve your body metabolic health at the same time.

Here are a few simple steps –

Adhere to them religiously to see some miraculous changes in your body weight without starving yourself. They are easy weight loss tips that will alter your vision on weight loss:

• Eat three regular, balanced meals a day. Have meals at planned times. Include snacks only if you are very hungry.
• Eat Breakfast Every Day. One habit that is necessary to lose weight and kept it off is not skipping breakfast every day. Many people think skipping breakfast is a great way to cut calories. But they usually end up eating more. Studies show people who eat breakfast have lower BMIs. They tend to perform better in their daily activities. Try eating a bowl of whole-grain cereal with fruit and low-fat dairy for a quick and power-packed start to your day.
• Close the Kitchen early at Night. Fix a time when you will stop eating. This will ensure you won’t give in to the late-night munchies or mindless snacking.  By doing this, you will effectively reduce your dinner portion. This prevents excess kilo from being added to your weight.
• Choose your Liquid Calories Carefully. Sweetened drinks are high in calories. They do not decrease hunger as solid foods do. Satisfy your thirst with water.  Sparkling water with citrus, skim or low-fat milk, or fresh fruit juice will do the. Try nutritious and low-calorie vegetable juice to help you if you get hungry between meals. Be careful of alcohol calories. Avoid them as much as possible. 
• Eat More Fiber. Eating lots of low-calorie, high-volume fruits and vegetables crowd out the junk that is higher in fat and calories. Reduce meat and increase vegetable intake. The best way is to start lunch or dinner with a vegetable salad or soup. Stock your kitchen with plenty of fruits and vegetables and even enjoy them as snacks. This will make Your diet enriched with vitamins, minerals, phytonutrients, fiber.
• Focus on the Grain. Substitute whole grains for refined grains like white bread, cakes, cookies, and pretzels. This will add much-needed fiber and fill you up faster. Thus you’re more likely to eat a moderate portion.
• Control Your Surroundings. It is a simple strategy to help cut calories. Start stocking your kitchen with lots of healthy options. Make sure you choose the right restaurants. When at parties, eat a healthy snack before to stop yourself from starving. Be selective when you fill your plate at the buffet, Before going back for more food, wait at least 15 minutes and have a big glass of water.this will fill your stomach early and prevent you from overeating.

• Calculate your Portions. Do nothing else but reduce your portions by 10%-20%, you will lose weight. Most of the portions served both in restaurants and at home are bigger than what you need. Pull out the measuring cups to get a hold on your usual meal portion sizes. Get immediate portion control by using small bowls, plates, and cups. You won’t feel starved as the food will look plentiful on small dishware.
• Add More Steps. add more steps to your daily walking until you reach a minimum of 10,000 per day. Throughout the day, try and be more active. You can take small initiatives like walking while you are on the phone, take the dog out for an extra walk, and walk around during television commercials. 
• Have Protein at Every Meal and Snack. Adding a portion of lean or low-fat protein to each meal and snack will help keep you full longer. Try low-fat yogurt, a small portion of nuts, peanut butter, eggs, beans, or lean meats. It is also recommended to eat small, frequent meals and snacks every 3-4 hours, to keep your blood sugar levels steady and to avoid overeating.
• Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. You can reduce calories easily if you use low-fat and lighter products. Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your beverage; don’t use the cheese on sandwiches, and use a little vinaigrette on your salad instead of piling on the creamy dressing.
• Lift Weights at least 3 Times Per Week. The minimum exercise is recommended. The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down. If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming.
• Drink water. It is necessary to consume loads and loads of water. You should consume at least 5-6ltrs of water in a day. This will help you keep your body hydrated and also remove the toxins through sweat and other means.

Here is a list of low-carb and nutrition-rich foods that you can include in your daily food intake to lose weight.

Low-Carb Vegetables

• Broccoli- High in fiber and curbs.
• Sprouts- rich in proteins and help reduce body fat
• Cucumber- zero fat, and low calories keeping you full for long.
• Leafy Greens – minerals and omega-3 fatty acids, improve digestion and rich in fiber.
• Cauliflower- high-fiber, protein, and minerals, low-calorie food. It helps you stay full and weight.
• Tomatoes- vitamin A, vitamin C, and potassium

Low-Carb fruits

• Apples–  low in calories, high in fiber & support weight loss.
• Kiwifruit – highly nutritious, High fiber and low-calorie, content Ideal for weight loss
• Oranges – high in vitamin C and fiber, and can help keep you feeling full.
• Bananas – ample nutrients and fiber, Ideal part of a healthy weight loss plan.
• Avocados – Avocados help promote weight loss and weight maintenance.
• Berries – low in calories, positive effects on cholesterol levels, blood pressure, and inflammation.
• Melons – High water content, which helps lose weight and keeps you hydrated.

Fat Sources

Conclusion:

Putting on a few extra kilos in the current global scenario is a common sight. The improper planning of food and lack of proper physical activities is one of the main reasons for weight gain. The solution lies in lifestyle modifications. Changing small routines in our daily lifestyle and food style can have long-lasting effects on our body. It will help us to lose and also maintain the optimum weight range in the future. Small changes like consuming loads of vegetables, drinking loads of water and exercising a little will keep you ahead of the curve in your weightloss journey.