For many people, losing weight is an endless struggle. Crash or fad diets rarely work, and some of them can even put your health. The key to successful weight loss is to combine healthy diet with portion control. Focus on the tips below to create a diet plan that works for you
Eat plenty of fiber
Fiber is an important factor in weight loss for several reasons. High-fiber foods keep you feeling full longer than foods with little or no fiber. Fiber is also important for digestive health. People who do not eat enough fiber is at risk for constipation and other digestive problems, often resulting in weight gain.
According to the Mayo Clinic, adults should men under 50 use 38 grams of fiber per day. Adult women under 50 should consume 25 grams of fiber per day. Men and women over 50 should consume 30 to 21 grams of fiber per day, respectively. Whole-grain breads, vegetables, beans and fruits are all good sources of fiber.
Emotions are a major contributing factor to overeating. When people are stressed, they tend to seek solace in food, leading to weight gain. Next time you are upset, you try to call a friend, listen to music, take a walk, or keep a pet, before reaching for the ice cream carton. All three of these activities can reduce stress without the calories.
In addition to emotional eating, the size of your plate also cause you to consume more calories. According to a study conducted at Cornell University, and published in “The Mindful Eater,” participants who received larger bowls served themselves 31% more ice than participants who scooped into smaller bowls. If you normally eat in large sheets, try replacing them with less. You can also purchase a portion control plate, which has some sections drawn for meat, vegetables and whole grains.
Drinking plenty of water
Since our body can mistake thirst for hunger, staying hydrated is an important factor in losing weight. According to a study published in Obesity: A Research Journal, improving drinking water weight loss. Participants who increased the amount of water they drank daily lost more weight and body fat over time than participants who did not. Try to drink eight glasses of water per day for maximum effect.