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How to Lose Weight by Eating Right

Nishita KaushikbyNishita Kaushik
February 10, 2021
inDiet
23
How to Lose Weight by Eating Right

Although the best way to lose weight is through a combination of diet and exercise, don’t fret if you can’t find the time for both. As it is possible to lose weight with a healthy diet. After all, weight loss is 70% about diet and 30% exercise, so it’s better to choose the former if you must choose one. However, bear in mind that merely changing your diet isn’t necessarily the best way to lose weight—it needs to be paired up with exercise for the best results.

The importance of diet in a weight loss program cannot be overemphasized. A proper diet does not mean starving yourself or severely limiting your food choices but eating healthy, balanced meals that meet all your body’s nutritional requirements while keeping your calorie count under control.

Want to know how to lose weight just by eating right? You need to:

#1 Stay away from junk food

Stay away from junk food

The first rule of healthy eating is to avoid all junk food including chips, cold drinks, namkeens and even biscuits. Junk foods contain salt, sugar and trans fat which are not only bad for health but also lead to weight gain. In fact, my advice is to stay away from restaurants as well, since there’s no alternative for healthy, home-cooked meals. For working professionals who lack the time to prepare their own meals, there are plenty of healthy quick fix recipes that can be made in minutes. A common misconception is that biscuits are healthy snacks, but that isn’t necessarily true since they contain sugar. In fact, I would recommend no more than two biscuits a day irrespective of the kind of biscuits they are – digestive or others.

#2 Start your day with a small snack

Start your day with a small snack

Eating fruit or a small portion of nuts within 30 minutes of waking up in the morning kick-starts your metabolism allowing you to burn more calories. If you plan to exercise in the morning, this can also serve as a good pre-workout meal supplying you with the energy to last the session. Any fruit is okay if you intend to work out but avoid sugar-laden fruits like mangoes, bananas, litchis and chikoos if you don’t plan to exercise subsequently.

#3 Eat small, frequent meals

Eat small, frequent meals every two to three hours as you go about your day. This helps in two ways—one, it keeps your metabolism active throughout the day, and two, you are never starving at any point of time which allows you to eat less and make intelligent food choices.

#4 Choose a balanced meal

A weight-loss diet doesn’t necessarily mean starving yourself, which could end up damaging your health by compromising your immunity. Instead, a weight loss diet is a nutritious, balanced diet that tries to control your calorie intake. Each meal should contain no more than 200-300 calories which together should complete your required daily intake of 1,200-1,400 calories.

All meals must have a proper balance of nutrients including complex carbohydrates, proteins, and healthy fats. Pay special attention to dinner if you’re trying to lose weight. Try and settle in for an early dinner (before 7 pm) if you plan to eat a full meal so that your body has adequate time to burn off the calories you’ve just consumed. In case of late dinner consider skipping cereals altogether—it isn’t unhealthy to shun cereals completely if you are eating dinner late.

#5 Drink more water

Drink More Water

Water is an important component of a weight-loss diet because it can help you fill your stomach and control hunger pangs. The recommended water intake for adults is at least 8-10 glasses per day. Interestingly, sometimes people tend to mistake thirst for hunger. If you feel hungry shortly after a meal, try drinking water—it’s quite possible what you were feeling wasn’t hunger but thirst!

#6 Don’t overdo it with fruits

It is a common misconception that loading up on fruits assists weight loss when the fact is that the opposite is true. Fruits contain sugar which is converted to calories in the body which is why it’s best to limit their intake to no more than two a day. Also, if you are eating a fruit, don’t mix it with other meals since the sugar from the fruit blends with carbohydrates from the meal and complicates the metabolism process.

Diet can only help you lose weight up to a point, following which you will need exercise to nudge your weight down further. Even if you can’t find the time to exercise, try pairing healthy eating with increased physical activity to accelerate the weight loss process. Try taking the stairs instead of the elevator to the office, leave your workstation and move around a bit. If your office is on a highrise and it’s practically impossible to take the stairs all the way, climb one or two flights of stairs before hopping on to the elevator. Take time out for a 15-minute walk after each meal—it’s a great way to keep your calories burning.

Weight loss through diet does not have to entail great sacrifice—it’s okay to eat almost anything as long as you practice portion control. Remember that weight loss through diet is not so much about forgoing your favorite foods as it is about watchful eating.

Eating a balanced diet is the first step towards losing weight. Our experts can help with customized meal plans

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Tags: balanced mealdietdrink watereat rightfrequent mealsfruithealthy snackjunk foodlose weightsmall meals
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Nishita Kaushik

Nishita Kaushik

Nishita is a certified Diabetes Educator and Nutrition Expert who has worked across organisations like VLCC, Rediscover and Pachouli. As a HealthifyMe nutritionist, Nishita strives to help people meet their fitness objectives through what they eat.

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Comments 23

  1. Shreya Patra says:
    3 years ago

    Hmm….Helpful!!!????????

    Reply
  2. Tejinder says:
    3 years ago

    Good job
    Thanks for adding

    Reply
  3. Valliammai says:
    3 years ago

    Very good explanation and not much complicated solutions for weight loss

    Reply
  4. Pushpa Tekam pushpatekam35@gmail.com says:
    3 years ago

    Thanks for nice guidelines

    Reply
  5. Anirudhsinh says:
    3 years ago

    Thanks and Good
    This was helpful

    Reply
  6. Vinod Agarwal says:
    4 years ago

    Very Practical guidelines, Thanks

    Reply
  7. Niranjan Behera says:
    4 years ago

    Very true thing

    Reply
  8. Manohar Sadhwani says:
    4 years ago

    Very informative thanks

    Reply
  9. Sweety jain says:
    4 years ago

    Its really good article…

    Reply
  10. Juhi Mishra says:
    4 years ago

    Really good

    Reply
  11. Koti Reddy J says:
    4 years ago

    Thanks
    Good and very useful

    Reply
  12. Rashmi says:
    4 years ago

    very helpful article it helps for me

    Reply
  13. sandy says:
    4 years ago

    thnks

    Reply
  14. Chumki mandal says:
    4 years ago

    Thanks

    Reply
  15. Rashmi Gupta says:
    4 years ago

    Thanks
    This was helpful

    Reply
  16. Arka ray says:
    4 years ago

    Very useful info..
    Thanks

    Reply
  17. Rahul says:
    4 years ago

    What advice would you give to the person who is working on shift?

    Reply
  18. Anurag says:
    4 years ago

    Informative and helpful article…

    Reply
  19. Amu says:
    4 years ago

    Thanks ????????

    Reply
  20. Nikhil says:
    4 years ago

    Helpful.. will surely implement on self

    Reply
  21. Arpita Chakraborty says:
    4 years ago

    Important article for weight lose , thanks ☺️

    Reply
  22. Papry Bhattacharjee says:
    5 years ago

    Helpful article, thanks 🙂

    Reply
  23. Preetam says:
    6 years ago

    thanks

    Reply

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