Diet Tips to Lose Weight and Improve Health
A man on a weight scale.

Diet Tips to Lose Weight and Improve Health

pathmedical Nutrition

There’s an overwhelming amount of information out there about how to quickly lose weight and get in shape.

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.

Here are dieting tips to improve your health and help you lose weight.

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).

Ditch Added Sugar – Added sugar is a major reason for unhealthy weight gain and health problems like diabetes and heart disease (2). Cutting out foods high in added sugars is a great way to lose excess weight.

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. What’s more, fats help you stay fuller for longer, decreasing cravings and helping you stay on track.

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 (3). 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.

Walk Your Way to Health – 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. Just 30 minutes of walking per day has been shown to aid in weight loss (4).

Have a Protein-Rich Breakfast – Including protein-rich foods like eggs in your breakfast has been shown to benefit weight loss (5). Simply swapping your daily bowl of cereal for a protein-packed scramble made with eggs and sautéed veggies can help you shed pounds.

Don’t Drink Your Calories – While most people know they should avoid sodas and milkshakes, many people don’t realize that even drinks advertised to boost athletic performance or improve health can be loaded with unwanted ingredients. Sports drinks, coffee beverages and flavored waters tend to be very high in calories, artificial colorings and added sugar. Focus on hydrating with water to minimize the number of calories you drink throughout the day.

SOURCES
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/
2. https://www.ncbi.nlm.nih.gov/pubmed/24652725
3. https://www.ncbi.nlm.nih.gov/pubmed/23446890
4. https://www.ncbi.nlm.nih.gov/pubmed/12439651
5.https://www.nature.com/articles/ijo2008130utm_medium=affiliate&utm_source=commission_junction&utm_campaign=3_nsn6445_deeplink_PID100090071&utm_content=deeplink

https://www.webmd.com/diet/ss/slideshow-best-diet-tips-ever
https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm