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Nutrition and Weight loss     

When we are trying to lose weight, one very important thing that most of us forget is to take care of the nutrition required by our body for its daily bodily functions. So, when trying to shed those extra pounds, keep in mind the following points-

Fruits and vegetables are not only low in calories but are a great source of fiber. Eating fiber keeps you full for long and at the same time helps in digestion as well. They are full of antioxidants which are very important for good health. One very important thing to keep in mind while selecting fruits and vegetables is to choose variety of colors. Each color has different phytochemicals which provide different health benefits. Go for fruits instead of juices.

One healthy change could be eating tortilla instead of bagel and choose light cram cheese.

Eat dairy products. But, instead of fruit flavored yogurts, go for plain ones or add fresh cut fruit to it as they will have less calories and will provide the same nutrients.

Instead of soda, try to drink water or diet soda. It will save your body from extra calories as sodas are totally deprived of any nutrition value.

Do not go on a diet. If you are going on a diet, it means that sooner or later you are going to get off the diet. This is not good for your body and most of the weight that you have lost comes back. It is important to make a lifestyle change so that you not only get rid of those extra pounds, but also keep them at bay. And the most important lifestyle change is to eat a healthy food and exercise regularly. Make exercise a part of your daily routine like your other chores. And make this change slowly, else it will shock your body.

Before you buy food packages, read its nutritional contents. It will give you a fair idea about how healthy or unhealthy it is. Avoid foods that are rich in sugar or saturated and transfats. Instead go for foods rich in protein and fiber.

Consult a nutritionist if you are not sure of healthy choices you can make in your daily routine. They will be able to guide you as per your weight and body type.

Your daily diet must consist of whole grains, 2 servings of fruits every day, 3 servings of vegetables and 3 cups of dairy. This is just a general guideline and you must try to meet it as much as possible every day.

The process of cooking can greatly change the food value of raw product. Roasting or baking is better options than frying. Even if you have to fry, try to shallow fry so that not much oil is absorbed in the food and it does not lose its nutritional value.

Eating too much sugar not only leads to obesity and weight gain, it also increases your chances of having many health related problems such as heart disease, cancer, diabetes and osteoarthritis. It is not possible to stop eating sugar or sugar containing products overnight, but you must try to change it gradually. Go for sugar substitutes. Initially you will find it hard to get used to the taste, but you will start enjoying the change over the period of time.

Use nonstick cookware. Also, use nonstick cooking spray instead of butter or oil.

Calories in foods come from fats, proteins and carbohydrates. Carbohydrates are sugars and starches. Most common sources of carbohydrates are bread, sweets and pasta. If you take diet which is low in carbohydrates, you end up consuming fewer calories from starch and sugar. So you can replace foods like rice, potatoes, bread, cereals and pasta with fish, eggs, nuts, cheese, fruits and vegetables. Also, take multivitamin and fiber supplements everyday.

Do not be carried away by fad diets. They suggest you to cut certain foods from your diet. People usually get tired of such diets soon and regain the lost weight. When you cut off a certain types of foods totally, your body is deprived of some important nutrients provided by those foods. Diets that provide 800 or less calories can be fatal at times as they result in heart rhythm abnormalities.

The bottom line remains that to burn fat, you need to burn more calories than you consume and there is no shortcut. It is ideal to lose upto 2 pounds a week. Treat your self with your favorite food once in a while when you achieve a mile stone. Never skip a meal. Try to avoid taking heavy meals near to bedtime. And, don’t overdo.

 
 

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