14 Expert Weight Loss Tips for a Healthier You
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Introduction
In the social media era that we all live in, staying picture-perfect is an endless goal. How we present ourselves to the world greatly affects our emotional and mental well-being. One aspect that most people are on the quest to find is optimal weight! If you have Googled ‘weight loss tips’ or ‘foods for weight loss’, you are surely not alone!
Whether it is diet fads, workouts, or lifestyle habits, all these can impact your weight. At Fitterfly, we believe in providing comprehensive and holistic expert-guided weight loss management plans to help you get healthy and fit. So, we’ve got you 14 expert weight loss tips that are not just effective but also very easy to follow. Let’s explore!
14 Expert Weight Loss Tips
Now that we know there are several benefits of losing weight and maintaining it within the normal range let’s take a deep dive into 14 expert-backed weight loss tips that are easy to implement!
1) Portion your food
One of the most effective weight loss tips is to portion your food. Use a smaller plate or measured quantities of meal items to avoid overeating. You can also take the help of your nutritionist, who will guide you about the right portions or quantity of food. Avoid eating in buffets or unlimited meal options when you head out for a meal. These are the perfect traps for weight gain.
2) Eat slowly
You are more likely to gobble up food when you are hungry. Eating fast increases your risk of overeating while eating slowly increases fullness, and we tend to enjoy our food better. Chewing slowly increases satiety, preventing us from overeating.
3) Plan your meals in advance (include batch cooking and prep)
In the hectic and busy lives we live today, it is normal not to find time to cook every day. Late nights and early mornings leave us little meal preparation time, prompting us to order food. This increases your chances of consuming unhealthy food that adds several kilos to your body weight in just a short period of time.
For those of you looking to lose weight, planning your meals in advance, including meal preparation and batch cooking (making big batches of food that can be used in future meals), can be an effective idea. An example of batch cooking is keeping the gravies for curries ready for the entire week, kneading the atta for rotis/chapatis for 2-3 meals, keeping different types of sprouts ready for different meals during the week, etc.
4) Get an adequate and good amount of sleep
Studies have shown that sleep and hunger are intricately linked. Lack of sleep increases the level of the hunger hormone and decreases the levels of the satisfaction hormone. As a result, you are likely to eat more than required, which contributes to weight gain. When you are sleep deprived, you are more likely to crave sweet and salty foods.
So, if you are in the pursuit of weight loss, you must get a good night’s sleep.
5) Don’t skip your meals without nutritionist recommendations
While many diets recommend fasting or skipping meals, you must always fast only on the recommendation of your nutritionist. Fasting is known to decrease appetite and reduce caloric intake when expert-guided. Intermittent fasting has been shown to be effective for weight loss.
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6) Reorganise your plate
When you are on a weight loss diet, reorganising your plate to eat a balanced diet is absolutely essential. Ensure half your plate has vegetables, while whole grains form a quarter of the plate, and the remaining quarter is taken up by lean protein. While including vegetables, keep your portion of starchy vegetables like potatoes, corn and others to a minimum.
At Fitterfly, we use a revolutionary technology called Precision Nutrition Plan. The Precision Nutrition Plan is a personalized and data-driven approach to optimize health and well-being. It begins with a comprehensive assessment and creates a tailored nutrition plan based on individual needs, goals, and medical conditions. The plan focuses on nutrient quality, balance, blood sugar management, and gut health. With ongoing support and adjustments, members can achieve their goals and develop sustainable habits for long-term success. The Precision Nutrition Plan empowers our members to make informed food choices and transform their health.
7) Give your breakfast a protein boost
Proteins are digested slowly and tend to suppress the hunger hormone. This keeps you feeling full, prompting you to eat less and help you lose weight. This feature of proteins is best utilised in the morning. Give your breakfast a protein boost and pair protein with healthy fats and fibre.
For example, two eggs with a bowl of cut fruits is a sumptuous and healthy proteinaceous breakfast to begin your day with! Other protein options to include in your breakfast are dal chilla, sprouts, soya nuggets/mince, etc.
8) Include fibre in every meal
Besides proteins, fibre is another food group with a high satiety value (it keeps you feeling full for longer). So, increasing your fibre content reduces appetite, decreasing your caloric intake.
Eating a fibre-rich diet enables you to lose weight. Include fibre-rich foods in your breakfast, lunch, snacks and dinner. Lentils, leafy greens, oatmeal, whole grains, nuts, seeds, and fruits like apples are packed with fibre and can help you lose weight.
9) Limit your intake of high-glycemic foods
Foods that cause a spike in your blood sugar levels are called high glycemic foods. These foods
Include sugary foods, potatoes, white rice, white bread, bananas and grapes. Limiting your intake of high glycemic index foods prevents an increase in weight, and infact allows you to maintain it within an optimum range.
10) Fruit bowls are helpful!
If you are craving sugar, give your favourite desserts a miss and replace them with low glycemic index fruits like jamun, pineapple, citrus fruits, apples, etc. Sprinkle some unsweetened yoghurt (dahi) and oats on your fruit bowl for that extra texture and flavour.
11) Minimise snacking
Unhealthy snacking is one of the primary causes of weight gain among people today. It is the perfect fix for most people looking to satisfy their mid-day hunger pangs. However, most people often grab packed and processed snacks high in calories, unhealthy fats and lots of sugar, which results in weight gain.
Minimal snacking is recommended for your weight loss journey. However, if you are still struck by mid-day hunger, replace unhealthy snacks with healthy ones! Some healthy weight-loss snacks that you can opt for include:
- Roasted chana
- Roasted makhana
- Spiced mixed dry fruits
12) Stay active
Your weight loss plan is incomplete without regular physical exercise. A minimum of 30 minutes of daily workouts or 150 minutes of weekly exercise is absolutely essential for a healthy mind and body. It keeps your heart and cardiovascular system healthy and also enables you to lose weight.
13) Keep small, achievable weight loss goals
One of the biggest mistakes people trying to lose weight make is setting themselves large goals. For example, setting yourself a 10 kg weight loss goal in one month may sound exciting, but it is extremely difficult to achieve. When you don’t achieve your goal, it acts as a demotivator, and you are more likely to drop out of your plan.
To prevent this from happening, set yourself small, achievable goals. When you achieve these goals, they motivate and keep you going.
14) Reduce your intake of processed and preserved foods
Processed and preserved foods are loaded with unhealthy saturated fats, salts, sugars and other preservatives- all of which cause weight gain and prevent weight loss. They also increase your risk for diseases like diabetes, high cholesterol, high blood pressure and cardiovascular diseases.
FitterTake!
With these science and expert-backed weight loss tips, it is now possible to lose weight healthily. All you need to do is focus on your diet and nutrition, get regular exercise, minimize the stress and get a good night’s sleep to shed those extra kilos and get fit. It may seem easy to adopt a new diet, but you must exercise caution about falling into the trap of fad diets that do more harm than good.
If you are struggling to lose weight or are dealing with conditions like obesity, diabetes or high blood pressure due to your high weight, speak to our Expert Product Advisors at Fitterfly. You can also sign up for Fitterfly’s Weight Loss Program, where our Nutrition, Physio and Success Coaches guide you to lose weight safely, most effectively and healthily!
We have a weight loss solution that is just right for you
Not long ago, I started trying to lose weight, but I lose motivation very quickly and go back to eating processed food again. That’s why I think it’s time to seek professional help by finding a medical weight loss expert. Meanwhile, I’ll follow your tips to start losing weight by starting a daily workout.