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Eating healthy to lose weight is not impossible, especially if you have developed a structured diet plan and have the determination to stick to it. Many remain skeptical about the possibility of losing weight through a diet that may actually be termed healthy by medical professionals. However, many dieticians concur that healthy weight loss is plausible. Most weight loss from such diets comes from the reduction of fat as well as starches, which results in the loss of body fat as well as fluid retention. Fluid loss alone can account for as much as 2.5 kg at the start of such a diet. Even more weight can be lost by following the tips below.
Reduce Salt and Determine Caloric Intake
As already mentioned, reducing fluid retention is part of eating healthy to lose weight. Simply reduce the amount of salt in your diet as well as the starches. A low-salt diet is also good for your health since too much salt can contribute to high blood pressure and other related complications.
An ideal caloric intake for some people could range from 1100 to 2000 calories/day. However, this depends on several factors which include body weight and activity level. Going below your minimum caloric intake could lead to a drop in metabolic rate, which is detrimental for weight loss. For people whose current weight is around 91 kg (200 lbs), a few experts recommend using a simple formula of 15.5 calories per kilogram of body weight (or 7 calories per pound of weight) to figure out the best daily intake; make sure you seek assistance from your doctor and/or nutritionist to determine the ideal amount for you. A 91 kg person (using the rough estimate above) may go with a daily intake of approximately 1400 calories.
Recommended Food
People who are eating healthy to lose weight should stick to mostly fresh fruit, vegetables, fish, and healthy wholegrain foods (to be consumed in moderate amounts, of course). Opt for non-fat options where possible to cut down on unhealthy fats that not only end up on your thighs but also tend to be bad for your heart. Lean protein is also important to help build lean muscle that can help burn fat. You can acquire lean protein from white meat, beans, seeds, and nuts. Also, drink plenty of water and reduce your consumption of beverages that contain calories and carbohydrates.
Do Not Skip Meals
This might seem simple enough, but it is an absolute must that you never skip a meal. Several dieters end up skipping meals because they believe it can help them lose weight faster. However, skipping meals can often shift your body into “starvation mode”, which means your metabolism can slow down. Also, you will be susceptible to overeating due to an increase in hunger and cravings. It is important to keep your body consistently fueled throughout the day.
Finally (as mentioned earlier), remember that eating healthy to lose weight is also about drinking. Kick the soda or beer habit and shift to moderate amounts of red wine (which helps digestion) and water; which is the great necessity as far as all fluids are concerned. A lot of people actually fail to lose weight because they say the hunger pangs are too strong for them. The trouble is that some of these hunger pangs are misidentified. In actual fact, most people who feel hunger are not feeling “stomach hunger.” Rather, they are feeling thirst. Drink enough water to keep yourself from feeling this misleading symptom. If you regulate your sodium intake, you should not have to worry about fluid retention either.
Eating healthy to lose weight is twice as effective when paired with an exercise or action plan that keeps you moving throughout the day. For people who find it difficult to exercise, simple chores like cleaning the house or even an hour’s walk with a friend may be substituted. Consistent activity and eating healthy to lose weight can help you achieve your health-related goals.
