Moneycontrol News | August 7, 2024
Increase protein intake: 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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Boost fibre consumption: 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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Consider probiotics: Probiotics promote gut health and may influence weight management. Integrate fermented foods like yogurt, kimchi, and sauerkraut into your diet, or opt for a probiotic supplement to support overall well-being
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Prioritse quality sleep: Adequate rest is crucial for weight management, as insufficient sleep can disrupt hormones involved in metabolism and increase the risk of weight gain. Aim for 7-9 hours of quality sleep every night
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Manage stress levels: High stress levels can lead to weight gain since it disrupts hormonal balance. Practice stress-reducing techniques such as meditation, yoga, or spending time outdoors to support overall well-being
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Boost vitamin D intake: 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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Opt for smaller portions: Divide meals into smaller portions to control calorie intake: it tricks 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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Use smaller plates: Eating from smaller plates can help 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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Eliminate sugary beverages: 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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Choose healthier snacks: Opt for nutrient-dense snacks like yogurt, 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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Encourage family meals: Eating meals together as a family fosters healthier eating habits and promotes portion control. Cook balanced, nutritious meals at home to instill positive eating behaviours in children and adults alike
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