Focusing on a healthy habit, not diet is the best approach, follow these weight management tips for great results.
This is what it really comes down to and should be your end goal. Firstly, ensure you consume adequate calories. Secondly, they are of good quality and make up a well-balanced plan. Getting in the quality into your system will make you feel better while sufficiently taking in essential vitamins and minerals. An important part with any weight management tips is the creation of good habits. Having a consistent habit of eating quality clean foods looks after all your basic nutritional needs. Lastly, it should be about an overall long-term strategy that should be part of your normal healthy lifestyle.
The emphasis should not be on just focusing or reducing one food group. Severe restrictive “dieting” should be left to those who participate in weight bearing sports on occasions where this approach is mostly short term. Following these weight management tips with a long-term approach is better for your health and wellbeing. Not the 8-week unrealistic diet offered in most lifestyle sites/magazines.
Eat complex carbohydrates and reduce refined sugars.
Consumption of low to moderate GI foods. Unfortunately, this is the one that is mostly misunderstood, and people are under the impression that to eliminate all carbs or take on an extreme low carb diet is a sure way in getting to drop the bodyweight down. The significance of a low GI loading to carbohydrate refers to the release of steady energy over the day as opposed to a fast release that ultimately leaves you feeling unsatisfied. And as a result, eating again that ultimately over time increases your calorie intake. Low Gi foods produce a lower elevation in blood sugar while high Gi foods produce a faster and higher elevation in blood sugar levels.
Complex carbohydrates should be a major component of any health and weight management goals. Good carbs are an excellent source of energy and if you consume the right ones, you will feel better and have the energy to carry you over the day. Foods like rice, pasta, noodles, and wholemeal breads are staples that are easily available to anyone.
When it comes to refined sugar, the quantity contained in most soft drinks sadly reigns supreme. When it comes to the sugar content, it doesn’t matter. Just avoid all non-diet versions as they a packed full of sugar and are of low quality. Best to give the diet option a go. The hidden sugars within simple carbohydrates in some food stuff is part of the reason people are now increasing their waistlines. This is where the natural sugar in fruit is a better option with the added benefit of fibre. Get some fruit, veggies and complex carbohydrates and reduce your hidden sugar intake.
Make good choices and enjoy your food.
Eating slowly to encourage maximum digestion. How many times in the past have you were told to slow down, chew and enjoy your food. It takes the body approximately 15-20 minutes or so for the food to travel down to the stomach and start the process of making you feel full. Throwing down the food as quick as possible often results in becoming overfilled, bloated and spoils what would otherwise be an enjoyable meal.
If you have taken the time to plan and properly prepare you meal, why would you not want to enjoy it? Sadly, I’ve seen this food frenzy mentality at most food courts and family restaurant. Slow down and enjoy the pleasures of eating. As weight management tips go, the stop eating when you are at least 80% full works well.
Choosing low fat products and methods of cooking. This one’s an oldie but a goodie. In choosing low fat products be aware with fats there are difference in quality. So, don’t go all the way and try for the zero fat approach. It’s not great long term on your overall health and not really a good idea. Instead become familiar with the types of fats you need to consume. Eliminate the heaviness that trans fats offer while incorporation fats like avocados, nuts, olive oil & fish oil supplements. Enjoy your egg yolks that should be consumed for their nutritional value.
As for the methods of cooking. Let’s get it back to basic and say that deep frying or frying in any case is not the preferred option. Depending on the food type. Try to boil, steaming and even oven bake your food or consider an air fryer as a healthier alternative.
These two weight management tips benefit your overall wellbeing.
Avoiding or limiting alcohol consumption. Over the years as a trainer, I’m finding here is that individuals will underestimate their alcohol consumption. It’s just the way it is. I have never had someone tell me what they actually drink. “Just a few during the week I think” it’s only after we do a food diary that the true amount becomes clear. In fact, unless I write it down myself, I’d probably be guessing as well. In suggesting some weight management tips I’m don’t propose to not drink at all. After all there are social occasions that go hand in hand with having a drink, the quiet one at home after work or simply out with friends. Instead, weigh up the benefits of elimination or at least reducing your overall alcohol consumption.
Not only is alcohol more energy dense as it has more calories per gram then both protein and carbohydrates. (Only fat is more energy dense) Alcohol promotes a greater fat storage increased due to the body’s inability to process foods while under the influence. The body has to process the alcohol first then tap into the food’s energy source.
Exercising regularly. As a personal trainer it’s a no brainer that I would recommend exercise here. The benefits are clear. With a smart and well-planned program, you can become stronger, fitter, be able to move better. If adhering to proper nutrient quantity and quality strategy you are on the way to great results. The bottom line is to have a nutritional plan, commit, and be consistent. This is a great approach to take when working towards your goals.
Get the nutrition right and you are well on the way.
