Healthy Weight Loss Diet Plan
Often, when people embark on losing weight there are many factors that are ignored that can greatly assist weight loss and help keep the weight off. As well as cutting down on fatty, junk and processed foods, there are other methods that should be incorporated into the overall weight loss diet plan. Using these steps as part of the weight loss regime can enhance the metabolism, speed up weight loss and help with cravings and other discipline issues.
The following tips are geared towards a healthy weight loss programme.
1) Always eat breakfast – Best foods for breakfast are: cereals, granary breads and fruits/juices which help create a feeling of “fullness” for longer and staves off cravings for mid morning junk food.
2) Don’t be afraid to snack – If you are hungry then allow yourself a healthy snack (even a healthier version of your favourite foods e.g. low fat crisps, yoghurts) Don’t let yourself get hungry all the time or you will be far more inclined to “pig out”.
3) Plump out meals with lots of vegetables and low GI index foods* – This means that the overall calorie intake will be less due to inclusion of low calorie, nutritious foods but the meal will still contain lots of essential vitamins and minerals. If you absolutely must have that piece of fried chicken then just have it with lots of vegetables and say a baked potato.
4) Treat yourself around once every 2 weeks with your favourite take away meal (but try to make up for it the next day by eating lots of fruit and vegetables).
5) Try to learn the calorie and/or fat content of the foods you eat often, that way you will have a good idea of how much you are eating. You don’t have to become obsessed with calorie counting, just keep an estimate and after a while you will become versed in what’s in what. Try to lower your daily intake by 500 calories.
Women require around 2000 calories per day so it would be advisable to eat around 1500 calories per day (no less). Weight loss will still occur with a reduction of 300 calories, the more realistic your goal, the more likely the weight will stay off.
6) Don’t eat too late in the evening. Try to eat your evening meal no later than 6pm and if you get peckish later on, keep snacking to low calorie/fat foods. If you absolutely must have that cookie then just have it. As long as you don’t constantly need to have fatty snacks, you can treat yourself. Especially if you are the type of person who binges if you deny yourself treats.
7) Exercise – This is absolutely essential to a weight loss plan. If you think you can lose weight and keep it off without regular exercise, I am afraid you are going to be disappointed. Exercise keeps the metabolism churning away and builds muscles tissue which burns fat rapidly. I’m not talking body builder material, just a 30 minute brisk walk (or equivalent) per day, over and above normal daily activity.
Losing weight takes time and commitment and unfortunately there is no secrets to fast weight loss that work permanently, but if you follow these weight loss tips, it will become easier and just a way of life resulting in effective natural weight loss giving benefit to both health and lifestyle.
*GI Index (Glycaemic Index) Food is a list of foods ranging from low index to high index
depending on their rate in releasing glucose during carbohydrate breakdown. Low GI index include, foods that are high in grains, fibre, brown rice, most fruit and vegetables, pasta and pulses. They release glucose slowly into the bloodstream allowing a feeling of fullness for longer.
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Y. M. Kelly has a degree in Human Nutrition and Dietetics.
