Making healthy lifestyle adjustments start with meeting your weight goal. Incorporating exercise goals, eating whole foods, and spending less time in front of screens give you have a better chance of keeping the weight off. Here are some Tips and Tricks from our nutritionist for weight management based on your dietary requirements and Food Intolerance.
- Plan your meals ahead of time.
Having your meals ready with you prevents you from getting influenced by hunger and rushing your food choices. Plan home-cooked meals and leave restaurant dining for special occasions. Fruits, vegetables and whole grains serve as low calorie snacks and help you keep hunger controlled during the day.
- Include wholegrains, protein and healthy fat in your meal
Complex carbohydrates like wholegrain bread & pasta, sweet potatoes, beans & legumes can help keep your hunger in check by regulating blood sugar. In each meal, include a source of high-quality protein like meat, poultry, fish, eggs & dairy, and healthy fat like olive oil, nuts & avocado. This can help you feel full for longer!
It’s essential to drink enough water throughout the day and stay hydrated – around 8-10 cups of water. It will not only help your metabolism, but also prevent you from confusing hunger & thirst cues. You read that right! Sometimes, you would confuse the two and think you are hungry instead of thirsty, and despite eating large amounts you still feel that you are not satisfied. Instead, it could be a thirst cue and with the food you are not providing your body what it’s asking for!
- Never say never!
Have realistic expectations. If you decide to never have your favorite chocolate, snack or burger, how long will you be able to sustain this decision and act upon it? Chances are it would be a major setback on your weight loss journey and create that deprivation feeling we all hate.
- Breakfast- the meal of champions?
There are too many opinions about breakfast- so which one is it? The fact is, although not essential. eating breakfast can be very helpful for your weight loss journey. This isn’t us saying that if you skip breakfast then you will not be able to lose weight. But this meal of champions kick-starts your metabolism and, if balanced with nutrients, regulates your appetite and prevents especially late-night hunger urges, enabling you to make more conscious decisions in line with your goals.
Blog by: Dimal Al Wattar, Dietitian at FRH