If there’s one thing many of us include in our New Year’s resolution almost every year, it is to lose weight. All of us want to stay fit and healthy, and it is common knowledge that diet plays a crucial role in achieving this.
Some people want to lose weight so badly that they avail of costly weight loss meal programs to shrink their waist size.
Unfortunately, though, some of these meal programs don’t seem to work. And the end result? People go back to their unhealthy eating habits.
If this situation sounds too familiar and you still badly want to shed those stubborn pounds, don’t lose hope just yet. This article will cover the best dieting tips for health and fitness.
It’s a three-pronged approach to eating healthily so that you can look good and feel good, and embrace a healthier, better you!
Method #1: Choose healthier foods and alternatives
If you want to lose weight, you have to mind what you put in your body. This means you should only load up on foods that are beneficial for you.
Nutrient-dense foods like fruits, vegetables, seeds, and nuts are loaded with vitamins, minerals, and fiber that assist in weight loss. Ideally, you should enjoy more of these foods on your plate:
Starchy foods are essential in a well-balanced, healthy diet as they are a key carbohydrate source.
Starchy foods such as bread, cereals, pasta, potatoes, and rice should comprise over a third of your food consumption. It is essential to note, though, that wholegrain variety is the best choice.
Fish is a rich source of vitamins, minerals, and other important nutrients such as protein. Just like many healthy food choices, fish promotes heart health, helping to reduce your risk of heart attacks and stroke.
Fish is also known as an excellent source of omega-3 fatty acids that play a crucial part in the growth and development of infants, and even the prevention of cancer.
Fruits and vegetables
Fruits and vegetables are nutrient-dense, providing our bodies with the essential vitamins and minerals it needs to remain healthy.
Adding them to your diet plays a key role in your weight loss efforts too as most fruits and vegetables contain fiber, which promotes good digestion, and suppresses appetite, reducing unnecessary caloric intake.
Some fruits and veggies are also considered “superfood” or foods that offer tons of incredible health benefits due to their nutrient density.
You can start adding more superfoods to your regular nutrition like grapefruit, beetroot, spinach, and kale.
Healthy cooking ingredients
Even if you add more vegetables and fish to your grocery shopping list, if you don’t use healthy ingredients to cook them with, their nutritional value may suffer.
Instead of using vegetable oil for cooking, opt for its healthier alternative such as ghee butter or avocado oil.
Ghee butter, in particular, is considered healthier because it helps improve your digestion, promote weight loss, reduce your risk of heart disease, and nourish your brain!
If you want to make sure you are getting the most out of the nutrient-dense foods you’ll cook, we highly recommend you use the Ghee butter by Ancient Organics, which is lactose, casein, and gluten-free!
You can also perk up your dishes with healthy spices like cayenne pepper and turmeric! If you’re looking for the best cayenne pepper powder, EatSpice is number one on our list!
It is raw and gluten-free, and it’s perfect even for a vegan or Paleo diet! What’s more, it is also made from highest quality spices, and with probiotics, and can even support your digestive health.
We also highly recommend the Turmeric Powder by Feel Good Organics, which is directly imported from India and boasts of rich color and taste. Users of this product also attested that it indeed helped to boost their health!
Nutritionists support satisfying your craving than ignoring it. Ignoring your urge to snack on something increases the risk of junk food-binging later.
So, pick a healthy grub and snack away! Some of the best choices are protein-rich snacks such as a stick of string cheese, jerky, and granola.
Some people seek the help of supplements to boost their nutrient intake. Luckily, you can choose from a wide array of supplements depending on your needs.
If you’re eating mostly cooked food, though, you can take enzymes supplements. The food tends to lose its enzymes content when cooked due to the heat.
This is what makes enzymes supplements valuable because aside from getting your dose of enzymes, it also helps with digestion and promotes better absorption of nutrients.
You can include the RenewLife DigestMore Enzymes Ultra in your diet if you’re looking to reap these benefits.
Method #2: Say bye-bye to unhealthy fats, processed foods, and salty snacks
If there are foods that you need more in your diet, there are foods that you need to get rid of your diet. These include unhealthy fats, processed foods that are filled with unknown ingredients, and salty snacks.
Here is why you should eliminate these foods from your regular nutrition:
Foods that are high in saturated fat
We all need to include some type of fat in our diet. But, it’s important to mind which fats enter your body. Fats may either be saturated or unsaturated.
Saturated or the “bad” fats can raise the amount of blood cholesterol, increasing the risk of heart disease. Unsaturated fats, on the other hand, aid in lowering cholesterol levels.
Saturated fats are commonly found in meats such as deli meats, red meat, and sausages; dairy products such as butter, milk, cheese, and yogurt; and baked goods such as cakes, biscuits, and cookies.
While it’s almost impossible to remove saturated fats in your diet entirely, the ideal consumption of saturated fats for an average man should only be 30 grams or less, and no more than 20 grams for an average woman.
Meantime, children should consume fewer saturated fats than adults. If you want to lose weight, avoid saturated fats in your diet as much as possible.
Not only can this strategy prevent weight gain, but it can also reduce your risk of developing various diseases.
Processed foods can be dangerous for your health for many reasons. It contains added sugar that has been associated with increased risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease.
Sugar-sweetened beverages and processed foods such as cookies and pastries are loaded with added sugar.
Consuming these sugar-loaded foods and beverages can be potentially dangerous to your health, especially when it is consumed excessively. Also, processed foods contain various artificial ingredients.
If you find yourself completely clueless about the ingredients listed on the label of processed foods, it’s because most of these ingredients are not real food, only artificial chemicals that serve different purposes.
Processed foods commonly come with preservatives, flavorings, and texturants to enhance their shelf life, taste, and composition, respectively.
Many processed foods also use other chemicals that are not even indicated on its packaging. “Artificial flavor”, for instance, does not come as it is, and common sense will dictate it’s a mixture of many chemicals.
It may translate to ten chemicals combined together to provide a certain flavor. And unfortunately, most chemicals used in artificial flavors are not actually “safe”.
Processed foods are also low in essential nutrients and fiber. Chemical processing strips off the natural fiber and nutrients contained in whole foods.
Researchers also recently found that highly processed foods such as packaged snacks, doughnuts, instant noodles, and sugary drinks increase the risk of cancer.
In a recent study published in the BMJ, it was discovered that foods that are highly processed, or what is now dubbed as “ultra-processed foods”, increase a person’s chances of developing cancer by more than 10 percent.
While more research is needed to pinpoint the particular processing dimension that contributed to this increased cancer risk, these findings are still alarming.
You also have to nix processed foods from your diet if you have weight loss goals because they encourage overeating!
Food manufacturers are exerting their best efforts to make processed foods taste as great as possible. And you know what happens next: You buy more, resulting in excessive consumption.
Many processed foods are crafted to create a sense of “reward” or what is called the “reward hypothesis”. But this can cause us to overeat.
Processed foods are undeniably satisfying that it affects the way we think and behave, leading us to eat excessively, which can be harmful to our health. So, if you want to meet your weight size goal, nix the processed foods from your diet.
Too much salt consumption raises your blood pressure, which increases the risk of developing heart diseases or stroke.
Besides refraining from adding salt to your dishes, it also helps to be mindful of the foods you purchase in the market.
Some bread, breakfast cereals, soups, and sauces have high sodium chloride content, which you need to be cautious of.
To avoid consuming too much salt, use food labels to guide and help you. Foods that contain over 1.5 grams of salt per 100 grams should be avoided as they have high salt content.
Adults and children aged 11 years and above should consume no more than 6 grams of salt per day. Younger children, meantime, are advised to consume even less.
Method #3: Keep distractions away
It’s not only the food that we eat that can contribute to our weight and fitness goals. What we do while we’re eating can also have a crucial effect.
Distracted eaters or those who watch television are more likely to consume higher calories than usual. Other activities such as driving and texting during meals can also lead to more food intake.
Instead of doing two things at the same time (mixing other activities with eating) sit down on the table and focus on your eating.
Losing weight isn’t an easy feat, especially if you love to eat! But the goal of weight loss is to not only make you look good but also make you feel good about yourself.
Plus, it also helps to prevent your risk of obesity, diabetes, and cancer. Once you think about this, you’ll get that extra motivation to stick with your weight loss plans.
Just remember to not starve yourself and stick with your ideal weight still. This three-pronged approach to dieting may help you achieve your weight, fitness, and health goals!