Want to lose weight? Adopt these healthy eating habits!

 

As a professional nutritionist, I can tell you with authority that quick fixes and fad diets won’t solve the problem. To achieve a long-term healthy solution, you need to set your mind towards making the right choices about food and changing your daily eating habits.

 

But it all starts with you. If you’re not going to change your approach and incorporate healthy eating habits into your daily routine, your weight loss dream will remain just that—a dream. The reason is simple: if you think a short-term diet plan will work miracles, you’re mistaken. Because you’re likely to revert to your original routine as soon as you quit that diet plan. Read on to learn about some healthy eating habits and food as a real formula for living a healthy life:

 

It means being present in the moment and being conscious of what you’re feeding yourself. Each bite should be savored with all the senses involved, which is only possible if you free yourself from all types of distractions at mealtime like TV, Smartphone, etc.

 

When we smell the aroma of food, our mind receives a message triggering the production and release of saliva in our mouth and enzymes in our stomach, making us ready to eat. Practising sensible eating behaviour, such as feeling the texture and savouring the flavour of food, allows you to enjoy it more. One study has shown that practising mindfulness while eating can aid in weight loss and improve obesity-related eating behaviors.

 

This habit will revolutionise the way you eat. Chewing every bite at least 32 times will make a big difference in your food consumption as it helps with portion control. The more time you spend chewing, the less you’ll eat, increasing the chances of absorption and reducing emotional eating, thus lowering your appetite. This habit, which I like to call “the power of 32,” will give you a better taste of food, which we usually miss by chewing our food quickly. Research shows that prolonged chewing can lead to less self-reported hunger and food consumption, aiding in weight loss.

 

Knowing how to choose the best sources can elevate your weight loss journey healthily. The right choices include opting for low carbs and high-fiber sources like whole wheat, and oats rather than refined carbs. Include low-starch vegetables like spinach, cucumber, peas, etc., rather than starchy ones like potatoes, corn, etc. Choose complex carbs, e.g., whole grains, non-starchy vegetables, and fruits, as they have a low glycemic index and provide a feeling of fullness for a long time, beneficial for weight loss. One should consider healthy fat sources like olive oil, nuts, egg yolks, etc. One study also supports the idea that a low-carb diet can be beneficial for weight loss.

 

Never allow yourself to eat when you are hungry because this will lead to overeating. Plan your meal timings for the whole day. For example, decide what you’ll have for lunch and when you’re going to have it. It is suggested to eat your breakfast within an hour after waking up and have your lunch after 4 or 5 hours. For dinner, eat it 3 to 4 hours before bedtime as the digestion process completes within 4 hours, making your body ready for sleep. Opt for healthy snack choices like fruits between your lunch and dinner. Scheduling your meal timings and making it a routine prepares your body for successful weight loss, as shown through research among individuals.

 

A healthy lifestyle isn’t just about eating right; a well-planned, consistently followed diet along with some physical activity can result in great health benefits and ease in your weight loss journey. For adults, at least 150 minutes/week of normal-intensity aerobic exercise is recommended by the World Health Organization (WHO). One study reveals that 275 minutes/week of physical activity combined with reduced energy intake can allow overweight women to sustain a weight loss of more than 10%.

 

The human body is 60% water. Water is the best medium for transporting nutrients and facilitates caloric loss from your body. Research shows that water promotes weight loss in women independent of any physical activity and diet. It is recommended to drink at least 8 glasses (2 liters) of water every day. Make water your preferred drink rather than other energy drinks as it will give you strength and vitality to achieve your weight loss goal. Starting your day with a glass of warm water can detoxify all the toxins from your stomach. Drinking water half an hour before your meal will aid in good nutrient absorption.

 

Your eating posture can serve as a real game-changer. A body in good shape doesn’t need to make your gym door the only gateway for your weight loss. Break your spoiled habit of eating while lying on a couch as it hinders the process of digestion. Practice sitting with your back straight. This will also increase your level of attentiveness. One study concludes that an upright posture can help people increase the positive effect and reduce fatigue.

 

Last but not least is eating with proportion and portion control. This includes including a wide variety of food groups in your diet and also managing their quantity. We have focused on the quality and knowledge of the choice of food in the above-mentioned paragraphs. While here, by maintaining the proportion I mean eating protein, carbs, and fats in a balanced way and counting the caloric intake. Monitoring your calories in and out can help you reach your target weight loss goal. By portion control, I mean eating small sizes of food, e.g., using a small plate for eating or spreading the food on your plate so that the plate looks full and you end up eating less food. It’s also proven through a study that portion control is key for weight loss and weight management.