By Melissa Rifkin, M.Sc., Nutritionist
In this article:
The concept of a healthy weight is not the same for everyone. When assessing a healthy body weight, consider gender, height, age, body type, constitution, goals you want to achieve for your health, and your level of activity, among other factors. Although there is no single template for determining the ideal weight, there are a number of rules that are useful for anyone looking to lose weight. These rules start with healthy eating habits.
What is mindful eating?
The concept of mindful eating responds to all of your “why” in eating habits. Do you eat when you are hungry? Or are you looking for a snack to escape your stress at work? Unfortunately, most people don’t take the time to seriously think about their eating habits. If you can become more aware of your food signals and take a short break between the urge to eat and the actual snack, then you can learn to make more informed choices in order to achieve your goal faster.
While talking about mindful eating is easier than actually sticking to it, any mindfulness about it is progress. By eating less impulsively, you are likely to reduce your calorie intake, improve the quality of the food you eat, and achieve a healthy weight as a result. The psychological aspect of eating habits plays an important role in long-term weight management and overall health.
Eating the right diet and living the right lifestyle can help you get started on the path to mindful eating. Here are some ways to help you start a mindful weight loss approach.
Choosing the right food for weight loss
There are no taboo foods with mindful eating, but it is important that there are many foods in the kitchen that will best promote weight loss. This means that you must meet all the nutritional needs of your body. Here are three types of foods to consider when developing a weight loss meal plan.
There are two main types of fat in the diet: saturated and unsaturated. Unsaturated fats are known to be very beneficial for health, they lower cholesterol and have anti-inflammatory properties. In addition to its health benefits, fats are also highly satiating, meaning they help you feel full and satisfied, and make you less likely to eat an extra meal at dinner or snack during the day. This is especially useful if you are trying to keep track of your calorie intake for weight loss! Healthy fats are found in foods such as nuts, seed and vegetable oils. Every meal you enjoy should contain healthy fats to help you feel fuller. Almond oil – a tasty and versatile option to help you. You can eat whole grain toast with almond butter for breakfast, eat it with an apple as a snack, or mix it with plain Greek yogurt to boost your protein levels.
Sugar is found in a wide variety of foods, many of which you might not even have guessed! Too much sugar found in salad dressings, pasta sauces, baked goods, and flavored yogurts can prevent you from reaching your desired weight. While it’s perfectly reasonable to deliberately and in moderation enjoy sugary foods, there are some great alternatives to give food the sweet taste you might be looking for, without the calories and inflammatory properties of sugar. Many sugar substitutes are chemically based, which is fraught with possible health problems. but stevia – this alternative to sugar which is obtained from a plant with little or no added chemicals. Available in liquid and granular forms, stevia is a great low-calorie alternative to replace sugar in any meal of your choice. By using healthier foods instead of sugar, you can significantly reduce your calorie intake while enjoying your favorite foods and drinks and getting closer to your cherished weight loss goal.
Many common drinks, such as sodas, juices, and other sugar-sweetened drinks, can also hinder your weight gain. However, there is one drink familiar to everyone, which can really be useful for losing weight. Tea Contains compounds, including caffeine, that are believed to speed up the burning of body fat and, in turn, promote weight loss. Caffeine is a well-known stimulant that promotes fat burning and even improves athletic performance. Moreover, green tea contains epigallocatechin gallate (EGCG)which is supposed to speed up the metabolism. Thanks to these two substances, green tea can aid weight loss when combined with a well-balanced diet. Drink plain or unsweetened flavored green tea, it has antioxidant properties and useful for weight loss.
Three Weight Loss Supplements
While supplements can help fill nutritional gaps and provide health benefits, choosing the right foods should be the priority in maintaining a healthy weight. After all, supplements are meant to supplement, not replace, a proper, well-balanced diet.
Regardless, supplements can be a useful addition to a balanced diet if you are looking to lose weight. The best way to use weight loss supplements is to combine them with the right foods, a healthy lifestyle, and regular exercise. It is always important to check with your doctor before starting supplements as they may not be compatible with the medications you are taking and may interfere with their effectiveness. Here are three supplements to consider if you’re consciously eating and losing weight.
Similar to the healthy fats discussed above, protein is a nutrient known for its high levels of satiety. The more protein and fat you eat, the more full and satisfied you feel after a meal. While you can certainly get protein directly from food such as meat, dairy and nuts, protein powder can be an easy and convenient way to increase your protein intake. Fortunately, this supplement comes in many varieties. Those who love dairy can choose whey protein, while those who follow a plant-based diet or are sensitive to dairy products are more likely to choose vegetable protein, such as hemp, peas or soy… All these types of protein are quite versatile, despite the different tastes and textures. Add protein to smoothies, mix with oat flakes or have a simple milk shake as a post workout snack.
Medium Chain Triglyceride Oil
Also known as MCT oilThis product is made from saturated fat, most commonly from coconut. In addition to proven benefits for brain and cognitive health …