It’s not always necessary to work harder in order to succeed. Working wisely is also a vital strategy to achieve your goals, particularly when it comes to weight loss. Even if you’re exercising for hours, watching what you eat or following a calorie-deficit diet—you still need to pay attention to how you’re eating. Yes, your eating habits impact more than you might realise when trying to reduce weight. Let’s learn the importance of eating habits to lose weight.
Weight gain is much more than just a nuisance as it does more harm to your body internally. Weight gain causes fat to accumulate in the body that is one of the major risk factors of heart disease, type 2 diabetes and many other health complications which is why people work really hard to get fit bodies. But not every weight-loss journey should start with a hectic gym routine or extreme diets. Some people can start by following a healthy eating routine.
Health Shots reached out to Hari Lakshmi, Consultant-Dietitian/Nutritionist, Motherhood Hospitals, Chennai, who rolled out these healthy eating habits that everyone should follow, especially one who’s trying to lose weight.
Lakshmi says, “You can start your weight loss journey by making changes to your eating habits and to be honest, this works for many people. Losing fat can be a tiring process but starting with healthy eating habits can do wonders for you.”
According to a Food Quality and Preference study, people who listened to music with headphones while eating consumed significantly more of the exact same food compared to those who weren’t jamming out. So, if you want to lose weight, you need to switch off the screens while eating. Lakshmi says, “It is believed that people who are less distracted while eating will chew their food properly pand burn calories.”
This is not because of the myth that your metabolism slows down if you eat late at night. But most late-night eaters opt for high calorie foods and snacks. It is more about not having a proper dinner routine. Moreover, late night snacking can lead to acid reflux or negative impact on your blood sugar levels.
According to Lakshmi, “Cutting sugar and starches from your diet would be a good start. You can replace refined carbs with whole grains.” A low carb diet will help you curb your appetite and in lowering your insulin levels.
No matter how desperate you are for weight loss, you should not be cutting essentials from your diet. Aim to include a variety of food items in your meals. Your meals should include protein, fats, vegetables and complex carbohydrates like whole grains.
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No matter what diet plan you choose, your body still requires fat. High saturated fats like butter should only be used in moderation. You can switch to healthier options like olive oil or avocado oil. Nuts, seeds, olives, and avocados are some of additional things to add in your diet.
You just cannot miss on protein! “A lot of people lose their healthy muscle mass with weight loss. Adding a balanced amount of protein in your diet can help you retain your muscles and energy,” says Lakshmi. So, adding adequate protein in your diet is essential and unavoidable.