Various studies and research carried out for India on the nutrition front have highlighted that malnutrition continues to be a leading risk factor for deaths in India. On the other hand, the problem of overweight is also rapidly increasing across the country. India is home to the second-highest number of young people in the World, who have excess weight. The main cause of obesity in India is due to wrong eating habits, consumption of junk foods, less physical activity and lack of awareness. Here in this post, we bring about easy everyday weight loss tips to help in your journey of weight loss that will stay too.
It is hard to break bad food habits and when it comes to building healthy habits, small steps that are easy to follow would be very helpful to bring tremendous change in healthy lifestyle adoption. We hear a lot of diet advice, like the inclusion of fiber content in meals, ditch sugar, don’t eat fry foods and eat carbs, have a protein-rich breakfast etc. These all advice are good but most of the time very difficult to follow. What we need is easy everyday weight loss tips that are very simple to adopt. As they say, small steps lead to a healthy body for a longer happier life. These explained concepts are simple to explain and don’t require any extra willpower. Let’s explore!
1. Eat rice in a bowl
One of the biggest problems with most of the food habits of ours is, we take a full plate of rice and very less content of lentils and vegetables. However, if we study the food habits of citizens from South-East Asian Countries like Thailand, Vietnam etc., we will found they follow this food habit style which is very less rice and a full plate of vegetables and lentils. This reversal in plate content approach of ours will ultimately help in an increase in the intake of protein and reduction of carbs.
2. Drink a glass of water before every meal
About 20-25 minutes before any meal, a glass of water will help in filling your stomach. Water is the most essential nutrients for our body and flushes out toxins from the body. So, this simple hack will hydrate your body and help in less intake of carbs also.
3. Eat salad, soup or buttermilk before a meal
As per various studies, it takes 20 minutes to feel that our stomach is full. So the action of including salad, soup or buttermilk before any meal will make you feel full and provide greater support in the reduction of your high food intake and thus a reduction in weight. Buttermilk and Salad are also good sources of several nutrients, including protein, calcium, vitamins etc.
4. Make unhealthy food invisible and healthy food visible
A team of researchers from Cornell University discovered that the placement of food influences our food habits. They discovered that keeping unhealthy foods out of sight and having healthy foods easily visible had a big impact on what the study’s subjects ate. So, hide all those chocolates, cookies and juices!
5. Have the right cutlery size
According to various studies, if you lower the size of your bowls, it will gradually reduce your intake of food and help in the reduction of body weight. This is very helpful while taking alcohol, cold-drink, junk food, carb diet as specific glass and utensils will help in lower the intake quantity. Thus, controlling plate sizes can possibly control food intake.
So, let’s pledge to adopt the above easy everyday weight loss tips as they are very simple to follow. Even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.
