For most people, it is easier to control what you eat rather than how much you eat. When you are eating the right kinds of foods, then the portion control happens almost automatically. It is hard to eat 1000 calories of lettuce because it has only five calories per shredded cup.
Eating healthy foods and losing weight go hand–in–hand. If most of your grocery store purchases are prepared foods or prepackaged foods, then you might be consuming foods that are not doing your waistline any favor. The best way for avoiding this is to stick to whole and unprepared ingredients as much as possible and cook them at your home. In this way, you will know what is going into your meals.
- 1 Developing healthy habits:
- 2 Health risks of being overweight:
- 3 How to lose weight naturally:
- 3.1 Limit your intake of added sugar:
- 3.2 Stock up on healthy foods and snacks:
- 3.3 Avoid processed foods:
- 3.4 Spice up your meals:
- 3.5 Eat whole and single-ingredient foods:
- 3.6 Drink unsweetened coffee:
- 3.7 Drink water:
- 3.8 Limit your intake of refined carbs:
- 3.9 Avoid liquid calories:
- 3.10 Drink unsweetened green tea:
- 3.11 Eat more slowly:
- 3.12 Eat more fruits and vegetables:
Developing healthy habits:
Many people feel fatigued because they want to cut out as many of their favorite foods as possible. But, if you love sugary foods and you want to eat healthier, then you should know that this will not happen overnight. You may want to throw away everything which is not healthy and is bad for you, but you should know that in this way you will not create lasting habits. You should slowly cut out one bad food at times when you introduce new and healthier options into your lifestyle.
You should focus on getting your daily vitamins and nutrients and fill up on those foods first. You may find out that you are not hungry enough for a snack later. Even if you are, you have already met your day’s nutrition goals. When you realize that eating unhealthy foods, like biting your nails or smoking, will help you to break the cycle. It is not possible for all people to snack on cold turkey.
This is a reason why they snack chocolates. But, if you do this from time to time, you should forgive yourself for it. When you are aware that it will happen, can help you to stave off cravings and it will give you the chance to substitute in a healthier option. You should not be afraid to let your friends and family know what you are doing, so they can support you and cheer you on and they can help you to avoid your cravings.
Health risks of being overweight:
If you are overweight, then you have an increased chance of many health problems, such as heart disease, diabetes, and some types of cancers. If you are pregnant and overweight, then this can cause long–term or short–term problems for you and your baby. The most common health problems which are associated with being overweight are next:
- Sleep apnea
- Certain types of cancer
- Heart disease and stroke
- High blood pressure
- Type 2 diabetes
- Kidney disease
- Fatty liver disease
- Pregnancy problems, such as the increased risk for C – section, high blood pressure, and high blood sugar during pregnancy
How to lose weight naturally:
When you have the right weight for your height, then you will be sure that your health will be functioning optimally. This will reduce your risks of having diseases that are associated with being overweight. It is best to try natural things to lose weight, so you will know that you will be full without adding extra calories.
Limit your intake of added sugar:
When you eat a lot of added sugar, then it can increase your risk for many health problems, such as cancer, type 2 diabetes, and heart disease. Many studies are shown that Americans eat about fifteen teaspoons of added sugar on daily basis. This amount is hidden in many processed foods, so you can consume a lot of added sugar and you are not realizing it. Sugar goes by many names, so it can be difficult to know how much sugar a product actually has. You should minimize the intake of added sugar because in this way you will improve your diet
Stock up on healthy foods and snacks:
In some studies are shown that the food you keep at home greatly affects weight and eating behavior. When you are always having healthy foods available, then you will reduce your chances of you or other family members eating unhealthily. There are many healthy and natural snacks that are easy to prepare and take with you on the go. Some of them include hard-boiled eggs, carrots, nuts, whole fruits, and yogurt.
Avoid processed foods:
Usually, processed foods are high in calories, added fats, and added sugars. Processed foods are engineered to make you eat as much as possible. They are more likely to cause addictive-like eating compared to unprocessed foods.
Spice up your meals:
Jalapenos and chili peppers have a compound called capsaicin, which can boost your metabolism and increase the burning of fat. Also, it can reduce your appetite and calorie intake.
Eat whole and single-ingredient foods:
You should base your diet on whole, single-ingredient foods because it is one of the best things which you can do to become healthier. When you are doing this, you will eliminate the vast majority of added sugar, processed food, and added fat. Most whole foods are naturally very filling. They make it a lot easier to keep with healthy calorie limits. Also, when you eat whole foods, then it will provide your body with the many essential nutrients that it needs to function properly. Often, weight loss often follows as a natural side effect of eating whole foods.
Drink unsweetened coffee:
Many people realize that coffee is a healthy beverage that is rich in antioxidants and other beneficial components. When you drink coffee, then it can help you to support your weight loss by increasing the energy levels and the number of calories you burn. It is noticed that caffeinated coffee can boost your metabolism by three to eleven percent. Also, it can reduce your risk of developing type 2 diabetes by 23 – 50%. Also, black coffee is weight loss friendly, because it has the ability to make you feel full, but it has almost no calories.
When you drink water, then it can help you to lose weight. When you drink 0.5 liters of water, then it will increase the number of calories that you burn by 24 – 30% for an hour afterward. When you drink water before your meals, then it can help you to reduce your calorie intake, especially for older and middle-aged people. Particularly, water is good for weight loss when it replaces other beverages which are high in sugar and calories.
Limit your intake of refined carbs:
Carbs that have most of the fiber and beneficial nutrients removed are known as refined carbs. Refined carbs are not leaving anything beneficial in our bodies, just easily digested carbs, and they can increase your risk of disease and overeating. Some of the main sources of refined carbs include added sugar, breakfast cereals, pasta, sweets, snacks, pastries, sodas, white rice, and white flour.
Avoid liquid calories:
Beverages, like energy drinks, fruit juices, sugary soft drinks, and chocolate milk have liquid calories. These drinks are bad for our health in many different ways, including the increased risk for obesity. One study was shown that people, especially children, have a sixty percent higher chance of being overweight when they consume liquid calories. Also, it is important to remember that your brain does not register liquid calories in the same way as it does with solid calories. So, you should end up adding these calories on top of everything else that you eat.
Drink unsweetened green tea:
Green tea is rich in antioxidants. When you drink it, then it can give you a lot of health benefits, such as weight loss and increased fat burning. Also, green tea can increase energy expenditure by 4%. It can increase selective fat burning by up to 17%, especially harmful belly fat. A good variety of powdered green tea is Matcha green tea. It has even more powerful health benefits compared to regular green tea.
Eat more slowly:
When you eat too fast, then you may want to eat too many calories before your body even realizes that you are full. Faster eaters have more chances of becoming obese compared to people who eat slowly. When you chew more slowly, then it will help you to eat fewer calories and it will increase the production of hormones that are linked to weight loss.
Eat more fruits and vegetables:
Fruits and vegetables are healthy and they can help you to lose weight. They are high in water, fiber, and nutrients. Usually, they have very low energy density. This is making it possible to eat large servings of fruits and vegetables without consuming too many calories. Many studies are shown that people who eat a lot of fruits and vegetables tend to weigh less.