Many people believe that to lose a few extra pounds, you have to drastically reduce your food intake. However, starving yourself is not the solution; instead, it can slow down your metabolism, preventing long-term weight loss.
How to Eat to Lose Weight?
1. Understand Your Body’s Needs
The first step in losing weight is knowing your estimated daily energy needs. This number can be calculated based on your height, weight, age, gender, and activity level. This is the amount of calories (also known as energy) your body needs each day.
Based on average weight and physical activity levels, the average recommended daily calorie intake is 2,200 calories for men and 1,800 calories for women.
Your daily energy needs can vary depending on factors such as age, gender, height, weight and activity level.
2. The importance of breakfast
Eating a good breakfast will give your body the energy to function throughout the day and control the hunger hormone ghrelin.
Studies have shown that if you increase your protein intake throughout the day, starting with breakfast, you are less likely to feel hungry. So, scramble a few eggs on wholemeal toast, or even just have a glass of low-fat milk.
3. Snacking throughout the day
Eating small, frequent meals helps you control your hunger. Another benefit of healthy snacking is that it ensures you don’t get hungry when dinner comes around. So avoid eating too much at one time.
Pack healthier snacks to bring to the office, such as fruits, vegetables and hummus, or whole-grain crackers with a little low-fat cheese.
4. Get more fiber
A study published in the Journal of Nutrition found that increasing fiber intake by 8 grams for every 1,000 calories resulted in about 2 kg of weight loss over 18 months. Fiber fills up your stomach, stimulating receptors that signal to your brain that you’re full and it’s time to stop eating.
Eating more also requires you to chew more, which helps your brain recognize that you’re full. Increase your fiber intake by eating whole-grain bread or oatmeal for breakfast, or swapping white rice for brown rice or whole-wheat pasta for lunch. Another benefit of fiber-rich foods: fruits, vegetables and whole grains are also rich in vitamins and minerals.
Healthy Eating Tips for Weight Loss
Here are three tips to help you develop healthy eating habits.
1. Limit or Avoid Sugary Drinks
Sugar from drinks provides empty calories, adding to your daily calorie intake without adding nutrients. Sugary drinks are hard to fill and satisfy, so they are easy to overconsume. These extra calories can increase your risk of weight gain.
Make water your default beverage. It’s the best thirst quencher without the sugar and calories. If plain water is too diluted, add fresh fruit and/or herbs like lemon, cucumber, apple, or mint/basil to your water.
2. Switch to whole grains
Whole grains can help you control your weight because they keep you fuller for longer. This is because whole foods are higher in fiber, which adds bulk to your body. Plus, they tend to be digested more slowly, which prolongs the feeling of “fullness.” You can add more wholegrain foods (like wholemeal bread, brown rice, and oatmeal) to your diet.
3. Make friends with fruits and vegetables
You’ve probably heard this a million times, but the importance of eating plenty of fruits and vegetables can never be stressed enough.
The water and fiber in fruits and vegetables add bulk to meals and help you feel full faster on fewer calories. Fruits and vegetables are nutrient-dense and essential for bodily functions, while fruits and vegetables are essential for good health.
