If you are on a weight loss diet, you need to understand that some dietary tweaks here and there would not give you any instant results. You need to have a wholesome regime in place that requires a balanced diet, a dedicated fitness routine and a weight-loss friendly environment. Yes you heard us, a weight loss-friendly ‘environment’. Take for instance your dinner time. While it is a good idea to eat enough proteins late in the night, but if you do not practice portion control, do you really think your efforts will prove fruitful? A diet is not just about what you include in your plate, it is a combination of various factors. What time are you eating, how much are you eating are also some points you need to keep in mind.
Here is a handy guide that may help you make your dinner-time weight-loss friendly:
1. Keep Your Dinner Light
A lot of nutritionists advice eating light during evenings. Include a lot of grilled, roasted and steamed foods. This is because your metabolism decreases as the day progresses. Your body is not able to digest and metabolise the food as fast, as it would during lunch. According to Ayurveda too, it is a good idea to make lunch your heaviest meal of the day for good digestion. A healthy digestion is a crucial component for sustainable weight loss.
2. Eat In Small Plates
Bigger plates fool you into believing that you have not had enough food. You see your food scattered and you feel you need a second helping, even if you are full. This comes in the way of portion control. We are not advising you to eat less or starve, but small plates would help you avoid any illusions regarding your portion size.
3. Sneak In Maximum Veggies Alongside Your Mains
Vegetables are full of fibre. Fibre takes time to digest, which makes you feel full for long. Additionally, they are also a treasure trove of vital antioxidants and nutrients. Try to maintain a 1:1 ratio of grains to veggies. You can sneak them into your stir-fries, pasta, soups or have them grilled.
4. Make Your Cutlery Your Closest Aide
Several experts have claimed that eating slowly is helpful in aiding better metabolism. To make sure you do not gulp your food down at one go, you can put your cutlery to task. Put you cutlery down frequently in between bites. Savour the taste, take you own time to chew your food well and do not rush through it.
5. Look For Hidden Fat
You need to keep a close-eye on the ingredients that are being used in your food and the preparation too. Sometimes what may seem healthy may have some ‘hidden fats’ that could hamper your weight loss goals. For instance, a healthy looking salad may have dressings like mayonnaise, white sauce and Italian dressings that have high-fat content. The ever-so nutritious soup may use a lot of cream, which again is not a very good idea if you are on a weight loss diet. Stick to clear soups. Try restricting fatty gravy preparations too. They are often cooked with full cream or laced with butter. Have more of roasted or grilled foods instead.
Try these tips and let us know how they benefitted you in your weight loss journey.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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HOW TO DO IT: While in a high plank, perform a set of mountain climbers, bringing one knee up to the chest, and then switching (left, right, left, right). Then, jump your feet apart, toward the outside of your mat, and back together four times, like you’re doing a jumping jack on the floor. After performing the plank jacks, complete another set of mountain climbers.
Weight loss diet plan: This woman shed a staggering 8st by making this one simple change – Express
For those who are overweight and need to slim down there is a lot of information available about the best way for them to do this.
If unsure where to start, it can be reassuring for dieters to look to others who have been through their own weight loss transformations in order to get tips.
One woman shared her weight loss on Reddit after she lost an incredible 7st 9lb in just over a year.
The Reddit user “LDNurseMama” posted online about what she did to try and encourage others to make a similar change.
The woman shared she is 38-years-old, 5ft 9in and has slimmed down from a huge 20st 7lb to a much trimmer 12st 12lb.
She showed off her results by posting a picture of her before and after losing the weight and explained more about the changes she made to get slim.
“LDNurseMama” revealed she kicked off her weight loss journey by watching how many calories she ate and also by making an effort to move more.
She wrote: “I started with just tracking my calories closely with my fitness pal, weighing my food, and being really active.
“Then I went to an actual weight loss clinic to meet with nutritionists and doctors to help me plan for the long term weight loss and maintenance.”
This approach helped the slimmer understand how much she was eating and the best types of food to help her shape up.
The dieter revealed she had always been active so changing up her eating habits was one of the biggest changes for her.
She said: “The food portions were the hardest for me, tracking everything in my fitness pal really put things into perspective for me.
“I weighed my food for awhile too until I had a good grip on what my portions should be. It’s hard but worth it.
By closely tracking her calories using a fitness app, the user explained how it helped her understand what she was eating and her weight started to fall off at a steady rate of around 2lb a week.
Since losing the weight, the Reddit user revealed she does not need to track her food as closely as she understands better what she needs to eat.
“LDNurseMama” revealed: “Now I watch what I eat still, eat healthy foods in smaller portions and stay active.”
Dieters hoping to lose a few pounds can start to do this by making other small changes in their lives.
Research published in a report titled “Portion size me: plate-size induced consumption norms and win-win solutions for reducing food intake and waste” explained using smaller plates at meal times may help people eat less.
This trick can help slimmers learn more about portion control and make an effective change in their lives.
Some people losing weight may have a specific area they hope to burn fat from, such as slimming down the waistline.
According to Cecilia Harris, who is a personal trainer and co-founder of Results with Lucy, you must lose weight from the whole body in order to burn belly fat.
She said: “I don’t believe that you can spot train or lose fat in one particular place of your body.”
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