Traditional diets do work, but only in the short term. Once you “go off” a diet, the weight you have lost, plus sometimes more, often returns. What you eat plays an important role in long-term weight loss. Making healthy food choices not only provides your body with the essential nutrients it needs, but can help you lose weight without dieting and keep the weight off. Here are some tips on healthy eating for weight loss.
Eat at Home to Lose Weight
Results of a Consumer Reports survey suggests the top habit of those who have successfully lost weight and kept it off is eating home-cooked meals. Eating at home allows you to control your portion sizes since most restaurants offer up bigger portion sizes than are necessary, making it easy to overeat. Preparing home-cooked meals also gives you more control over how much fat goes into your meals. Eat at home at least five days per week, if not more.
Eat More Fruits and Vegetables
Not only are fruits and vegetables rich in health-boosting nutrients, most fruits and veggies are naturally low in calories and high in fiber. Eating more servings of fruits and vegetables helps you feel fuller longer with fewer calories. Eat fresh fruit with every meal. Choose a piece or cup of fruit as a snack instead of snacks high in calories. Fill the majority of your plate by serving two side dishes of vegetables with dinner instead of just one.
Limit Sugar and Fat
Too much sugar in your diet can prevent weight loss or, even worse, cause weight gain. Start by switching out one soda for one glass of water every day or choose green tea instead of sugary fruit juices. If your favorite foods are sweets, you do not have to give them up entirely; however, eat sugary, high-calorie foods in moderation. Choose dairy products such as yogurt without added sugar or low-fat versions of cheese, milk, and cottage cheese.
Losing Weight without Dieting
Preparing your own meals, boosting your fruit and vegetable intake, limiting sugary foods, and choosing low-fat versions of dairy products will help you clean up your diet and shed some pounds. Although losing weight isn’t always easy, developing lifelong healthy eating habits makes it much easier to lose weight without dieting and keep the weight off permanently. While diet plays a key role in permanent weight loss, frequent exercise is important for weight loss as well.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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