In our last post we mentioned that the most effective way to maintain a healthy weight loss plan is to “eat smart”, meaning that you should make the right food choices and adopt the right eating habits. Our first two tips to healthy weight loss included planning for success and eating in moderation. Here are four more tips to consider:
Tip No. 3: Adopt Healthy Eating Habits
The way you eat your food can make a big difference in your endeavor to lose weight. Try to eat with other people as much as possible, because it makes it easier for you to adopt healthy eating habits, and enhances your emotional and social well-being. Eating in front of the television or computer can lead to overeating. Additionally, you should chew your food slowly and savor your meals. Stop eating shortly before you feel full, because your brain takes several minutes to inform your body that it has received enough food. Have a healthy breakfast every day, and eat smaller meals throughout the rest of the day.
Tip No. 4: Eat More Colorful Vegetables and Fruits
Vegetables and fruits are rich in vitamins, antioxidants, minerals, and fiber and they have low caloric content, making them the ideal foods for weight loss. As such, you should include more vegetables and fruits in your daily diet, especially those that are brightly and deeply colored. Some of the most nutritious vegetables and fruits include broccoli, kale, mustard greens, Chinese cabbage, carrots, corn, sweet potatoes, beets, yams, onions, berries, apples, oranges, and mangos.
Tip No. 5: Choose Healthy Carbohydrates and Whole Grains
Healthy carbohydrates take a longer time for your body to digest, and therefore, they can make you feel full longer and help prevent overeating. They can also maintain healthy blood sugar and insulin levels. Examples of healthy carbohydrates are whole grains such as whole wheat, millet, barley, brown rice, and quinoa; beans; vegetables; and fruits.
Tip No. 6: Consume More Healthy Fats and Less Unhealthy Fats
Healthy fats provide nourishment for your heart, brain, cells, skin, hair, and nails, and they are a vital part of a healthy diet. There are two kinds of healthy fats, and they are monounsaturated fats, which are found in canola oil, olive oil, nuts, and seeds, and polyunsaturated fats, from fatty fish, corn, soybean, sunflower, walnuts, and flaxseed oils. You should increase consumption of foods with monounsaturated fats and polyunsaturated fats, and avoid saturated fats and trans fats.