Moneycontrol News | June 24, 2024
Improving your cooking abilities can be a potent tool for weight loss. Cooking at home grants better control over ingredients and portion sizes, fostering healthier eating habits
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Enhance your culinary skills
Protein-rich foods can enhance feelings of fullness and reduce hunger, facilitating lower calorie intake overall. Incorporate sources like eggs, yogurt, and legumes into meals and snacks to support weight loss efforts
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Increase protein intake
Fibre aids digestion, promotes satiety, and helps prevent overeating. Include plenty of fruits, vegetables, and whole grains in your diet to increase fibre intake and aid weight management
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Boost fibre consumption
Probiotics promote gut health and influence weight management. Integrate fermented foods like yoghurt, kimchi, and sauerkraut into your diet, or opt for a probiotic supplement to support overall well-being
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Consider probiotics
Adequate rest is crucial for weight control. Insufficient sleep can disrupt hormones involved in metabolism and increase the risk of weight gain. Aim for 7-9 hours of quality sleep per night to support weight loss efforts
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Prioritse quality sleep
High stress levels can lead to weight gain by triggering emotional eating and disrupting hormonal balance. Practice techniques such as meditation, yoga, or spend time outdoors to support overall well-being
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Manage stress levels
Adequate vitamin D levels are associated with a lower risk of obesity. Spend time outdoors in sunlight and include vitamin D-rich foods like fatty fish and fortified products in your diet to support weight management
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Boost vitamin D intake
Divide meals into smaller portions to control calorie intake by tricking your brain into feeling fuller with fewer calories consumed. Use smaller plates and divide snacks into separate portions to prevent overeating
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Opt for smaller portions
Eat from smaller plates to control portion sizes and reduce calorie intake without feeling deprived. Choose plates that visually indicate appropriate portion sizes to aid in portion control
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Use smaller plates
Sugary drinks contribute to weight gain and should be replaced with healthier alternatives like water, herbal tea, or infused water with fruits and herbs to support weight loss efforts
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Eliminate sugary beverages
Opt for nutrient-dense snacks like yoghurt, fruits, vegetables, or nuts to curb hunger between meals. Avoid processed snacks high in sugar and unhealthy fats to support weight management
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Choose healthier snacks
Pay attention to the sensory experience of eating to prevent overeating and promote healthier food choices. Minimise distractions during meals and focus on savoring each bite to support weight loss efforts
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Practice mindful eating
Eating meals together as a family fosters healthier eating habits and promotes portion control. Cook balanced, nutritious meals at home to instill positive eating behaviors in children and adults alike
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Encourage family meals