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Image Source: Pregnancy Wellness Tips
The rate at which obesity is rising, due to modern day trends, has become a major concern globally. Obesity increases the risks of a number of diseases including type-2 diabetes, cardiovascular disease and hypertension amongst others. Managing one’s weight has become a prime concern for obese people and even others to prevent the onset of such diseases.
Even after losing weight, one has to incorporate good habits including sound nutrition and regular exercise to keep off weight for a lifetime.
Weight Management Tips
Reduce Refined Carbs: These include sugar and grains and also white bread and pasta, which lose their fibrous and nutritious parts during the process of refining. These carbohydrate foods spike the blood sugar level rapidly, which leads to hunger pangs and cravings within a few hours of eating. One of the main causes of obesity is the consumption of refined carbs.
Eat a Low-Carb Diet: Instead, go on a low carb diet, which will help you lose weight and at the same time, keep you healthy.
Eat More Fiber: Fiber helps to control weight as it keeps you satiated for a longer time. So include fibrous foods in your diet.
Eat More Fruits and Vegetables: These foods contain a lot of fiber but few calories. They have low energy density due to the high water content, are rich in nutrients and are super healthy foods. They are very filling and so, including fruits and vegetables not only helps you to lose weight but also keeps your health in good condition.
Eat More Protein: It is one of the most important nutrients during a weight loss regime. A high-protein diet helps to boost up the metabolism by 80 to 100 calories. It helps to keep you satiated and reduces your calorie intake tremendously. Adding protein such as fish, chicken, and eggs to your diet is the most effective way of losing weight.
Include Dairy Products: Low-fat dairy products are an important source of both calcium and vitamin D that are essential for your diet. Making milk and yogurt part of your everyday diet will help you to lose weight.
Eat Eggs: Eggs have many health benefits, including helping you to lose weight. Replace your grain-based breakfast with eggs, which will make you eat fewer calories during the next 36 hours and helps you in losing more fat and manage your weight.
Cut Back Sugar: Added sugar is the worst ingredient to be included in your diet when you are on a lose-weight mission. Consumption of sugar is linked to obesity and also heart diseases and type-2 diabetes. Many health foods are full of sugar, and one has to read the labels before buying them.
Avoid Drinking Calories: If sugar is bad, then liquid sugar is worse. Liquid sugar calories are one of the major contributors to weight gain in the modern diet. Avoid beverages which are sweetened with sugar including fruit juices. Eat whole fruits instead.
Drink Water: By drinking water, you boost your metabolism which helps to burn calories. Drink water half an hour before a meal to support your weight loss diet. This will help you intake fewer calories and help you in your weight management program.
Drink Green Tea: Loaded with antioxidants, especially catechins, green tea has numerous health benefits attached to it, and one of them is weight loss. The catechins in green tea work together with the small amount of caffeine that is present in green tea and enhances fat burning.
Drink Coffee: Coffee is a rich source of antioxidants. The caffeine in coffee increases metabolism and helps to burn fat. Ensure that you don’t have sugar or any other calorie-adding ingredients added to your coffee.
Sleep Well: Poor sleep is one of the major causes leading to obesity. It plays an important role in weight management and is just as important as eating healthy.
Exercise Regularly: Exercising regularly helps to burn fat instead of sugar, makes you less hungry, helps you to stay slim and above all makes you feel good. So, burn calories by biking, swimming, hiking, playing or by going for a walk.
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