Only one out hundred people follow all the guidelines by EatWell for a healthy weight loss. Isn’t it astonishing? The London School of Hygiene and Tropical Medicine says 44 percent of the Britishers follow only three to four rules to lose weight.
They highlight the guidance importance by stating how people, on average, reduce their early deaths by seven percent by following at least five of the rules as compared to those who stick to only two of these.
1. Less or No Sugary Food?
You must have heard from celebrities and dieticians that restricting calories from sugary food acts as a key to losing weight. There is no need to completely get rid of sugary treats. Instead, a healthy way is to satisfy your sweet tooth with its small quantities.
Lisa Borg, a nutritionist, exclaims that people should stop taking carbohydrates three hours before going to bed as it might disrupt the sleep cycle.
2. Low-Fat Products Should be a Priority
To keep your heart health a priority, prefer eating foods with unsaturated fats, but again, in a small amount.
Saturated fats tend to deposit in the blood vessels and increase the risk of heart disease. Low-fat foods are usually low in sugar too, which means automatically consuming low calories. Cheese and yogurt are some low-fat dairy products you can take daily.
3. Drink plenty of Water or Sugar-free Drinks
The guidance clearly asks the people to drink at least 6 to 8 glasses of water daily to lose weight. People sometimes mistook their thirstiness as hunger and, therefore, start binging on unhealthy food.
You can also substitute some glasses of water with milk and sugar-free drinks. However, experts warn not to consume fruit juices, as they are rich in sugar and hence can exceed your daily target caloric intake.
4. Eat More of Starchy Carbohydrates
As per the guidance, people should use starchy carbohydrates like rice, pasta, and potatoes as their main course.
Carbohydrates are an important source of energy. Therefore, try taking them in whole grain forms to stay full longer. Experts ask you to fill one-fourth of the plate with carbohydrates like brown rice, which burns slowly to release energy.
5. Adjust Fish in Your Routine
Oily fish are rich in omega-3 fatty acids and a great source of heart-healthy benefits because of selenium, proteins, vitamin D, and some B vitamin complex.
Including oily fish in the diet is a smart choice to reduce the risk of heart disease, including stroke and myocardial infarction. Oily fish itself is delectable and, therefore, does not require additional seasonings or sugar.
According to the guidance, people should consume two parts of their weekly diet with oily fish. Also, another important aspect for losing weight and staying healthy is to cut down the intake of red meat to or below 70 grams a day.
6. Follow Your Daily Required Calories Strictly
The calories for both men and women differ according to their height, weight, and age. On average, women should stay under 2,000 calories and men below 2,500. This is just a rough estimate, and people wanting to lose weight should shed hundreds of calories from their daily allowance.
7. Consume More Vegetables and Fruits
Fill your five portions with fruits and vegetables to keep your tummy full longer and lose weight. Satisfying the daily allowance with greens is a smart way to keep hunger under control.
Experts call a portion of fruit an apple or a banana. Rebecca Gawthorne, a dietician, says that a vegetable portion should be 80 grams, filling half of the plate colorfully.
8. Read Label before Buying Anything
Most of the labels of the products follow traffic light colors. Green is a healthy sign indicating that it does not contain fats. Meanwhile, the orange color is for normal, and red is for products that should be used only occasionally.
9. Go for Unsaturated Oils
Experts advise using a small amount of unsaturated oils like vegetable, rapseed, and sunflower oil in cooking to lose weight. Fishes like mackerel and herring give unsaturated oil.