How to Lose Weight by Eating Healthy in 5 Easy Steps
Did you know that worldwide obesity has nearly tripled since 1975? This is according to the World Health Organization (WHO) which estimates that more than 1.9 billion adults globally are overweight. The good news about obesity and being overweight is that this is a condition that can be reversed through basic diet and exercise. Most people easily rush to the gym the moment they feel insecure about their weight, however, good nutrition is just as necessary as physical fitness in order to combat obesity.
If you are ready to make a change and start living healthy, here are a few tips on how to improve your diet by eliminating junk food:
- Drink More Water – Even before you start thinking about portion size or nutrients, the easiest way to transform your diet starts with drinking more water. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in people’s diets. Drinking water actually reduces the volume of solid foods you crave thereby lowering your caloric intake.
- Cut back on Solid Fats – Eat fewer foods that contain solid fats. Major sources of solid fat in our diets include cakes, cookies, and other desserts often made with butter, margarine, or shortening. Pizza is also a big source of processed and fatty meats like sausage/pepperoni. Solid fats are unhealthy because they’re difficult to metabolize and they mutate the linings of your blood vessels over time.
- Pay Attention to Sodium Levels – Always read the Nutrition Facts label on any processed food you purchase. This label makes it possible to choose lower sodium versions of foods like soup, bread, and frozen meals. Always select canned foods labeled as “low sodium,” “reduced sodium,” or “no salt added.” Too much sodium in a diet triggers high blood pressure.
- Eat Plenty of Fiber – An easy way to eat more whole grains is to switch from refined-grain food to whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list whole-grain ingredients first. Look for labels like: “whole wheat,” “brown rice”, “oatmeal,” “quinoa,” or “wild rice.”
- Make Half Your Plate Fruits and Vegetables – Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes, or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.
The main point of eating healthy is taking control of your diet. Trusting the food industry to provide you with healthy nutrition is a mistake because manufacturers and restaurants profit from supplying the public with junk food. If it’s hard for you to stay disciplined or make good decisions consistently, you have the option to work with a registered dietitian or a doctor who can evaluate your current diet and craft a new one. Whichever approach you take, just be sure not to settle. Take a stand and plan out your meals one week at a time. Emphasize healthy choices like water, fruits, and vegetables. Over time, taking good care of your body will become a natural instinct.