The 10 Best Diet Tips to Lose Weight and Improve Health

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Let’s face it — there’s an overwhelming amount of information on the Internet about how to quickly shed pounds and get in shape.

If you’re looking for the best tips on how to lose weight and keep it off, this seemingly endless amount of advice can be overwhelming and confusing.

From the diets promoting raw foods to meal plans that revolve around shakes and prepackaged foods, a new fad diet seems to pop up every day.

The real key to safe and successful weight loss is to adopt a healthy lifestyle that suits your individual needs and that you can maintain for life.

The following tips are healthy, realistic ways to get you back on track and headed towards your weight and fitness goals.

Here are 10 of the best dieting tips to improve your health and help you lose weight.

1. Fill Up On Fiber

 Fiber is found in healthy foods including vegetables, fruits, beans, and whole grains.

Some studies have shown that simply eating more fiber-rich foods may help you lose weight and keep it off.

Increasing your intake is as easy as adding beans to your salad, eating oats for breakfast, or snacking on fiber-rich nuts and seeds.

2. Ditch Added Sugar

Added sugar, especially from sugary drinks, is a major reason for unhealthy weight gain and health problems like diabetes and heart disease.

Plus, foods like candy, soda, and baked goods that contain lots of added sugars tend to be very low in the nutrients your body needs to stay healthy.

Cutting out foods high in added sugars is a great way to lose excess weight.

It’s important to note that even foods promoted as “healthy” or “organic” can be very high in sugar. Therefore, reading nutrition labels is a must.

3. Make Room For Healthy Fats

While fat is often the first thing that gets cut when you’re trying to slim down, healthy fats can actually help you reach your weight loss goals.

In fact, following a high-fat diet that’s rich in foods like olive oil, avocados and nuts have been shown to maximize weight loss in several studies.

What’s more, fats help you stay fuller for longer, decreasing cravings and helping you stay on track.

4. Have A Protein Rice Breakfast

Including protein-rich foods like eggs in your breakfast has been shown to benefit weight loss.

Simply swapping your daily bowl of cereal for a protein-packed scramble made with eggs and sauteed veggies can help you shed pounds.

Increasing protein intake in the morning may also help you avoid unhealthy snacking and improve appetite control throughout the day.

5. Stay Hydrated

Drinking enough water throughout the day is good for overall health and can even help you maintain a healthy weight.

One study of over 9,500 people found that those who were not adequately hydrated had higher body mass indexes (BMIs) and were more likely to be obese than those who were properly hydrated.

What’s more, people who drink water before meals have been shown to eat fewer calories.

6. Practice Mindful Eating

Rushing through meals or eating on the go may lead you to consume too much, too quickly.

Instead, be mindful of your food, focusing on how each bite tastes. It may lead you to be more aware of when you are full, decreasing your chances of overeating.

Focusing on eating slowly and enjoying your meal, even if you have limited time, is a great way to reduce overeating.

7. Cut Back On Refined Carbs

Refined carbs include sugars and grains that have had their fiber and other nutrients removed. Examples include white flour, pasta and bread.

These types of foods are low in fiber, are digested quickly and only keep you full for a short period of time.

Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or veggies like carrots and potatoes.

They’ll help keep you fuller for longer and contain many more nutrients than refined sources of carbohydrates.

8. Lift Heavier To Get Lighter

Although aerobic exercise like brisk walking, running and biking is excellent for weight loss, many people tend to focus solely on cardio and don’t add strength training to their routines.

Adding weight lifting to your gym routine can help you build more muscle and tone your entire body.

Studies have shown that weight lifting gives your metabolism a small boost, helping you burn more calories throughout the day, even when you are at rest.

9. Avoid Fad Diets

Fad diets are promoted for their ability to help people lose weight fast.

However, these diets tend to be very restrictive and not easy to maintain. This leads to yo-yo dieting, where people lose pounds, only to gain them back.

While this cycle is common in those trying to shape up quickly, yo-yo dieting has been linked to a greater increase in body weight over time.

Additionally, studies have shown that yo-yo dieting can increase the risk of diabetes, heart disease, high blood pressure and metabolic syndrome.

These diets may be tempting, but finding a sustainable, healthy eating plan that nourishes your body instead of depriving it is a much better choice.

10. Eat Whole Foods

Keeping track of exactly what is going into your body is a great way to get healthy.

Eating whole foods that don’t come with an ingredient list ensures that you are nourishing your body with natural, nutrient-dense foods.

When purchasing foods with ingredient lists, less is more.

If a product has lots of ingredients that you are unfamiliar with, chances are it is not the healthiest option.


Source: https://www.healthline.com/nutrition/25-best-diet-tips#TOC_TITLE_HDR_27

Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.