Here are some easy to follow tips to help you enjoy your food and still keep off the weight:
o Set Goals
Set goals on how much weight you want to lose. Once you decide on how much weight you want to lose and still be healthy – (For instance you can decide to lose a to2 pounds every month) – follow some safe weight loss plans. Some important strategies for a safe and healthy weight loss are listed below
o Watch what you eat
As the saying goes ‘you are what you eat’. Eat whatever you enjoy but in moderation. Eat a lot of fruits and vegetables. Fruits and vegetables provide many essential vitamins and minerals that our body need. Higher intakes of fruits and vegetables are associated with healthier lives including lower risks of cancer and coronary heart disease. Follow the “5 a Day for Better Health”. A word of caution – some fruits contain a lot of sugars and may not be good for some people. Contact your dietician for the types that are suitable for safe weight loss.
o Eat slowly
Eating slowly helps you to enjoy, taste and smell your food. It improves your digestion as it gives your stomach more time to start working on the food. Helps you lose weight because it takes your stomach about 20 minutes to produce the hormones that tell your brain that you are full. If you slow down, you give yourself more time to feel full and this gives you a better chance of stopping before you ‘overeat’. I have started eating slowly and have found out that I eat less than I would normally do – so slow down, take smaller bites and enjoy your food.
o Drink a lot of filtered water
The usefulness of water to our health cannot be underestimated. It is one of the most essential elements to good health. Add some lemon and fresh peppermint to your drinking water as this makes you feel full – you are likely to eat just the right quantity of food when you feel full. If you exercise, then you need to drink a lot of water than you would usually do because a lot of water is lost during performance and this needs to be replaced.
o Dance to your favourite music
Dancing is a wonderful exercise, which not only releases and frees our bones, muscles and joints, but also raises spirits. High-energy dancing also gives your body a great workout. But do not overdo it – just going out dancing can cause physical injuries, particularly in the ankles, knees and hip joints, when pounding the floor repeatedly. You can choose from so many dance forms. Some examples are jazz, modern jive, tap and ballet, or how about belly or shamanic dancing or temple dancing? Choose the one that moves and satisfies you, and to which you feel instinctively drawn. When deciding which dance form is right for you, be realistic about your state of fitness, your age and your ability. Start at the beginning, learning steps and form gradually, as you build up stamina and confidence.
Research shows that regular exercise, combined with healthy eating is the most efficient and healthful way to control your weight. Regular physical activity can also reduce your risk for several diseases and conditions and improves your overall quality of life. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. Recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. You need to find something you enjoy and you are more likely to stick to it.
o Mindset on being healthy
Above all have a mindset of being healthy and not to becoming thinner. Choose food types that will help your health and this will eventually help control your weight.