1. Portion Control- Avoid overindulging in portions and pay attention to how much you eat. To help you reduce portion sizes, try using smaller bowls, plates, and utensils. At each meal, try to fill half of your plate with veggies. Utilizing smaller plates can trick the person into controlling their appetite, avoiding television, phones, laptops while having the meals helps a person to be aware of when they are full and hence should stop consuming more. (Image source: getty images)
2. Limit Liquid Calories: Most people have the tendency to consume excess calories throughout the day from beverages such as sugary soda, alcohol, fruit juices containing unnecessarily excess sugar for sweetness. Excess sugary consumption not only restricts weight loss, but also increases the risk of dementia. (Image source: getty images)
3. Lifestyle Changes: Consumption of unhealthy foods does not necessarily have to be as harmful as we were taught, provided that consumption is limited, rare and is usually followed by some physical activity like running, swimming, gym, etc. Procrastination and daily consumption of junk can not only reduce chances of weight loss, but also contribute to significant weight gain, health issues which can range from skin problems to increased risk of heart problems and reduced cognitive functions of the brain. (Image source: getty images)
4. Stress Management: One of the most common ways people cope with stress is through overeating. ‘Stress eating’ is when a person experiencing stress and unable to cope with it is tempted to consume unhealthy foods in excess amount as a distraction. This constraints weight loss, especially if there is no physical activity followed. Practicing relaxation through yoga, meditation, spending time in nature and with loved ones can majorly help people who are prone to stress eating. (Image source: getty images)
5. Healthy Sleep Pattens: Stress also leads to insomnia. Some might have disturbed sleep which contributes to decreased energy level and inability to focus. Poor sleeping habits causes disruptions in eating habits and hormones level, which severely impacts women’s menstruation cycle causing changes in the weight and men experience changes in the weight and excessive sweating. (Image source: getty images)
6. Switching to whole foods: Give priority to complete, unprocessed foods such as fruits, vegetables, lean meats, whole grains, and healthy fats rather than adhering to a set diet plan. Due to their higher nutritional density and pleasant nature, these meals facilitate portion control and calorie restriction without causing feelings of deprivation. (Image source: getty images)
Inputs By: Ms. Priti Korgaonkar, Nutritionist at AS-IT-IS Nutrition (Image source: getty images)
Published at : 09 May 2024 04:07 PM (IST)