How to lose weight by eating healthier?
One of the effective ways to lose weight is by eating healthier. However, restrict calories intake or eliminate some types of food can lead you to be deficient in the nutrients and vitamins that your body needs.
So if you need to lose weight by eating healthier, what should you do?
First of all you have to know your body needs. Your body uses food for energy.
Overeat will cause excess energy and stores as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight.
In order to lose weight, you need to get your body to use up these stores of fat by reduce the amount of calories you eat. This is why experts talk about weight loss in terms of diet.
How much calorie you body needs?
Everybody needs different calories quantity. An individual calorie requirement is depend on several factors such as weight, height, age and activities. You can calculate your own calorie requirement by referring formula in 'Calorie guide for men' article.
You should think of weight loss in terms of permanently changing your eating habits. Small changes in food intake can make a big difference. One extra biscuit a week can lead you to gain 5lb a year cut that biscuit out of your diet and you'll lose the same amount. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years.
If you are overweight, you can not continue with your current eating habits. It is not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities.
In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices. This doesn't mean cut your food intake extremely which is usually ends up getting weaker or giving up and desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.
There are no shortcuts to losing weight in a healthy and reasonable way. Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but effective.
Fat contains the most amounts of calories out of all the food types such as protein and carbohydrates. Therefore a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
Below are ways to reduce calorie intake without having to modify your diet drastically.
- Drinks water instead fizzy drinks and fruit cordials.
- Replace whole milk with low fat milk.
- Have smaller portions of food than usual.
- Reduce or stop taking sugar in tea and coffee.
- Cut out unhealthy treats such as confectionery, sugary biscuits and crisps between meals.
- Cut down on beer and alcohol.
All these things will influence your health in a positive way.
Finally, don't be tempted to skip any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.
Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch.
Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.