Your guide to healthy living
10 easy weight loss strategies
- Load up on veggies and fruits.
These colourful foods are full of vitamins, minerals and antioxidants. They are also low in calories and keep you full for a longer time due to their high fibre content. - Avoid processed and convenience foods.
Although these may taste good and are fast to prepare, prepackaged and fast foods contain high amounts of sodium, fat and sugar. Try to pack a homemade lunch to school or work and you’ll be amazed how much weight you will lose. - Consume more whole grain products rather than refined.
Brown looking carbs are higher in fibre and other health-boosting nutrients, and they keep blood sugar levels steady. These foods take longer to digest and thus they will keep you satiated. - Use smaller plates for portion control, as we get full not only with our stomachs, but also with our eyes.
Finishing all the food on a smaller plate can make you feel satiated and psychologically satisfied even though you consume fewer calories. - Eat small frequent meals throughout the day, instead of a few larger meals.
This will keep you from going hungry and bulging on less healthy food, and will maintain your blood sugar levels in balance. - Pay attention to food labels and claims.
A food label will present the amount of calories, carbs, fat and protein (in addition to other nutrients) per serving, which vary between different products and brands. It is important to recognize what the serving size is to be able to control food intake. Also, some products claim to be low in fat, but this doesn’t mean that they’re also low in calories. Always check the nutrition label to obtain the exact numbers. - Don’t restrict yourself too much of your favourite foods.
Remember that moderation is the key, and a little bit of indulgence is okay once in a while. Too much restriction can result in relapse and overconsumption. - Drink plenty of water instead of sugary drinks.
Often, people forget to account for all the juice, coffee, tea, and pop that they consumed over the course of the day, while the calories from these sugar-containing beverages can add up and contribute to extra weight. - Exercise!
There is no better way to shed those extra pounds, and at the same time relieve some stress, than through physical activity. Try to squeeze at least 30 minutes of any kind of physical activity into your busy schedule, and you will start noticing results right away. - Record everything you eat in a food journal.
This way you’ll be able to keep track of your calories and pinpoint areas for improvement.
16 Responses to “10 easy weight loss strategies”
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I have been passionate about the field of Nutrition for quite some time now. It all started when I took an Introduction to Nutrition course at the University of Toronto and discovered all the fascinating roles that nutrition plays in our lives. After completing a bachelor’s degree in Nutritional Sciences, I became certain that this is the career path that I want to follow. ... more
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I have a question : If I consume less calories then I spent daily , will it result in healthy weight loss ? Or will I burn my muscle tissue ? Please advise. Thanks!
Really nice article, I have been looking to read something of this nature and your writing has fit the bill perfectly, thanks very much indeed.
Hi Mike,
This is a great question! When you consume fewer calories than you burn through physical activity for example, your body will “starve” and will start breaking down its own tissues for fuel. The most available source of fuel are carbohydrates, which are stored as glycogen, and those will be used up first. Then, the body will start breaking down its internal fat stores for energy. Protein in muscles will be broken down last to create glucose and keep you conscious. However this only happens in prolonged starvation (more than 2 days of limited food intake), as amino acids (building blocks of proteins) are converted to glucose only in emergency situations. That being said, when people restrict their energy intake below their Basal Metabolic Rate (BMR), which is the amount of calories the body expends at rest, they can lose a combination of fat and muscle. To limit muscle wasting during weight loss, one can engage in weight bearing exercise and maintaining sufficient protein intake (0.8-1 g/kg body weight). Also, for active individuals it is advised not to reduce carbohydrate intake aggressively, so that muscle glycogen is properly replenished during physical activity. For example, you can have a fruit or a granola bar right after an exercise session. Weight loss can be achieved by exercise combined with a reduction of total energy intake (say by 20%), while maintaining carbohydrate intake at 100%. Just make sure that you are consuming complex carbohydrates such as fruits and vegetables, whole grains and nuts.
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