By Angeline Zengeya (Nutritionist and Agriprenuer)
The most critical reason for losing weight is improved health. How do you lose weight safely and sustainably?
Have the right mindset, excercise and nutritional balance. Note- before embarking on your weight loss journey it is vital to seek the advice of a healthcare professional inorder for the program to be tailored with your individual needs in mind.
Low carb diet
It exclude foods and beverages high in carbohydrates, such as: sugary foods and beverages, Grain products, legumes, a variety of fruit, alcohol, dried fruit and fruit juice.
A low-carb diet can be challenging to follow, which could result in yo-yo dieting and less success in maintaining a healthy weight.
Micronutrient deficiencies can result from a diet that is not diverse enough, especially when it comes to fruits, vegetables, and whole grains.
If you choose to eat more complex carbs, such as whole grains, in addition to a calorie deficit, you will benefit from higher fiber and slower digestion. This makes them more filling and satisfying. With a low carb diet, you will burn stored fat for energy rather than carbs.
Eliminate Added Sugar
Sugar, is a major cause of unhealthy weight gain, health problems such as diabetes and heart disease and tend to be very low in the nutrients your body needs to stay healthy.
It is important to note that even “healthy” or “organic” foods can be high in sugar. Keeping track of what you put into your body is an excellent way to improve your health. Eating whole foods without a long ingredient list ensures that you are nourishing your body.
Allow for Healthy Fats
While fat is often the first thing to go when trying to lose weight, healthy fats can actually help you achieve your weight loss goals, keeping you fuller for longer, reducing cravings and keeping you on track. Olive oil and avocado oil are excellent additions to your diet. Because of their higher saturated fat content, other fats such as butter and coconut oil should be used sparingly.
Add protein
Remember that proteins are the building blocks for life, they are responsible for structure, function and regulation of the body’s tissues and organs. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and appetite You therefore eat fewer calories automatically.
Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism, you should burn more calories around the clock, including during sleep.
Eating plenty of protein can help prevent muscle loss when you lose weight. It can also help keep your metabolic rate high, especially when combined with heavy strength training.
More fruits and vegetables
Fruits and vegetables contain essential fiber and micronutrients the body needs. Even though they have fewer calories than many other foods, they still contain calories. You are adding calories and running the risk of gaining weight if you start eating fruits and vegetables in addition to what you already eat. Substitution is the key. Consume fruits and vegetables rather than other foods with more calories.
Don’t drink your calories
While most people are aware that they should avoid alcohol, sodas, and milkshakes, many are unaware that even drinks marketed to improve athletic performance or health can contain harmful ingredients and cause weight gain if consumed in excess.
The only essential drink which you must consider and which is the “cheapest” is water. Drinking enough water throughout the day is beneficial to your overall health and can even assist you in maintaining a healthy weight.
Angeline Zengeya can be contacted on +447909304989 Email: angiezengeya@gmail.com
