Best Diet Tips to Lose Weight and Improve Health
Let’s face it — there’s an overwhelming amount of information on the Internet about how to quickly shed pounds and get in shape.
If you’re looking for the best tips on how to lose weight and keep it off, this seemingly endless amount of advice can be overwhelming and confusing.
From the diets promoting raw foods to meal plans that revolve around shakes and prepackaged foods, a new fad diet seems to pop up every day.
The problem is, although very restrictive diets and elimination meal plans will most likely result in short-term weight loss, most people can’t maintain them and end up throwing in the towel within a few weeks.
Although losing 10 pounds (4.5 kg) in a week by following a fad diet may seem tempting, the reality is that this type of weight loss is often unhealthy and unsustainable.
The real key to safe and successful weight loss is to adopt a healthy lifestyle that suits your individual needs and that you can maintain for life.
The following tips are healthy, realistic ways to get you back on track and headed towards your weight and fitness goals.
1. Fill up on Fiber
Fiber is found in healthy foods including vegetables, fruits, beans and whole grains.
Some studies have shown that simply eating more fiber-rich foods may help you lose weight and keep it off (1, 2).
Increasing your intake is as easy as adding beans to your salad, eating oats for breakfast or snacking on fiber-rich nuts and seeds.
2. Ditch Added Sugar
Added sugar, especially from sugary drinks, is a major reason for unhealthy weight gain and health problems like diabetes and heart disease (3, 4).
Plus, foods like candy, soda and baked goods that contain lots of added sugars tend to be very low in the nutrients your body needs to stay healthy.
Cutting out foods high in added sugars is a great way to lose excess weight.
It’s important to note that even foods promoted as “healthy” or “organic” can be very high in sugar. Therefore, reading nutrition labels is a must.
3. Make Room for Healthy Fat
While fat is often the first thing that gets cut when you’re trying to slim down, healthy fats can actually help you reach your weight loss goals.
In fact, following a high-fat diet that’s rich in foods like olive oil, avocados and nuts has been shown to maximize weight loss in several studies (5, 6).
What’s more, fats help you stay fuller for longer, decreasing cravings and helping you stay on track.
4. Minimize Distractions
While consuming meals in front of your TV or computer may not seem like diet sabotage, eating while distracted may cause you to consume more calories and gain weight.
Eating at the dinner table, away from potential distractions, is not only a good way to keep your weight down — it also allows you time to reconnect with loved ones.
Smartphones are another device you should set aside while you’re eating. Scrolling through emails or your Instagram or Facebook feed is just as distracting as a TV or computer.
Many people believe they must adopt a rigorous exercise routine to jumpstart weight loss.
While different types of activity are important when you’re attempting to get in shape, walking is an excellent and easy way to burn calories.
In fact, just 30 minutes of walking per day has been shown to aid in weight loss.
Plus, it’s an enjoyable activity that you can do both indoors and outside at any time of day.