• Weight loss is not about eating less it is about eating the right foods. Timing is equally important. Eat 4-5 smaller meals daily instead of 3 big meals.
• Do not skip meals - It is important to balance the calorie intake all through the day so that blood glucose levels do not fluctuate too much.
• Including soup and salads - before meals ensures you do not eat too much of the meal.
• Stop eating before you feel full - It takes the brain some time to realize when the stomach gets full and in the meantime, we have already overeaten. So the golden rule is to stop eating before you feel full.
• Stress - Remind yourself that eating is not the solution to the stress in your life or to boredom - eat only to satiate hunger. For stress or boredom, find a better solution (like yoga, meditation, etc.)
• Veggie - Consume more of fresh vegetables and fruits - avoid packaged foods as far as possible.
• Take smaller portions of food - you can save the rest for later.
• Don’t be too restrictive about your favourites (be it sweets, chocolates, cakes, etc.) - it’s ok to have them once in a while as long as you don’t binge to much on them.
• Exercise - You must exercise at least 4-5 times a week. Exercising helps you metabolize calories more effectively and helps you lose weight as well as keep it off.
• Including all different tastes (sweet, sour, salty, bitter, pungent, astringent) in your diet helps you to keep boredom at bay so that you stick to your diet and don’t give it up.
The basic foundation for a healthy individual starts from the diet and the amount of calories taken by him or her. Hence, your food shall be your medicine. The key is to have simple and natural diet that includes the suitable proportion of three main branches of foods i.e. carbohydrates, proteins and fats.
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