The Do's with weight loss diet

 

The Do’s

On a similar note like the don’ts with any weight loss diet program are the do’s. And, here they are:

1. Physical activity: Whatever diet plan you use, what so ever may be your physical capacity, you need to stay physically active. I do not say you to be indulging in high-intensity workouts or go to the gym. I understand, not everyone can do it. But, according to individual physical strengths and capacities, you need to stay active to kick off the sedentary lifestyle. Choose the activity that you can enjoy. Then, you won’t feel it burdensome or boring for if you go for an uninteresting workout, you’ll always find yourself finding excuses to not do so. Using your physical strength to do just a little extra will beautifully bring the desired outcome and sooner than expected. Plus the fitness and good health will follow. Try to combine various activities instead of repeating the same activity daily. This will increase your physical stamina, cover a wide range of muscular stretching plus burn the desired calories. It will also increase your body flexibility. If you are not at all involved in a lifestyle that involves routine physical activity, then I insist to start today. For the change in life that you may be wanting, you’ll have to first change yourself. Start from just a little walk. If not very far, walk for your office or your way back home. Play with kids at home. This will not just increase your physical activity, but also give you a quality time that can be spent with the kids which you might not be getting to do regularly. Another benefit will be the inculcation of a healthy lifestyle in your kids. They are more likely to adopt what they see. Just do what makes you happy.

Physical activity along with the weight loss diet can vary in terms of its intensity. These are:

• Low-intensity workout: Any mild exercise like that of walking is good to start or even continue in the long run. We are meant to walk and not sit all day and work.
• High-intensity workout: Interval training is a good form of cardio. It boosts metabolism more than any other physical activity. 
• Weight lifting: If you want to get your fats converted to muscle mass and have good glam looks, then it will be wise to lift heavyweights. You can join a gym if you’re new or an amateur and the instructor there will get you where you belong. 

 

It is very essential to choose the right kind of exercise that you can adopt and your body can adapt.

 

2.      Timing of the meals: One of the chief elements of weight loss in enhanced metabolism. And this is reached at by proper timing of meals. Eating at frequent intervals and regularly at the same time will get settled with your body clock. It is kind of training our mind needs to take control of hormones and biochemical processes in a manner that can lead to the attainment of weight loss. With the weight loss program, you train your mind and gut to behave as you want and for that, you must give it a pattern first which it can adapt and then predict and then follow.

3.      Choosing the right portion: Our eating habits vary according to our choices, preferences and availability. For healthy eating habits, it is important to know when to eat maximum and when to munch on just the minimum. From much research done on this factor and combining it with weight loss, the best recommendation is to have breakfast as the heaviest meal of the day and dinner as the lightest one.

4.      The gap between dinner and bedtime: Consuming calories just before you snuggle in your bed is in a very close association with weight gain. There must be at least a gap of 1.5-2 hours between your last meal of the day and the bedtime. Make sure you do not sleep just after you eat.

5.      Meal portions: Never eat up to the brim. Make sure you never eat full to satiety. Eat frequently but in fewer portions. Dividing your meals into varied portions will enhance the metabolism and improve weight management.

6.      Hydration Partner: Choose only water as your hydration partner. Though every diet allows juices and other beverages in some forms, they will add on calories for sure. So, if it’s the need to address to thirst and hydration, water is the best partner since it won’t add on to the calorie count. Yes, adding on some green teas or lemon juice can serve the taste and still not add any weight. These two are known to enhance metabolic processes. So, they can be beneficial additives. Or fruit-infused waters and naturally flavoured seltzers can be other options. Remember, it is water that we need for the water needs of our body.

7.      Innovation: It is not a must-do, but you can do whatever you want to do with your platter. Yes, once the diet has been selected, you can do a lot of cooking innovations with it. If you are taking care of nutritional values and calorie intake, you can make your platter interesting every time. With healthy ingredients and health as the purpose, you can make your versions in the kitchen with unlimited innovation that can be limited only by your imagination and time.

8.      Variety: Whatever diet plan you may choose, it will always be good to have any food group in varieties. Say it lean meats, grains, cereals, pulses, vegetables, fruits, seafood, fishes or even if they are distinguished based on the core nutrition supply, carbohydrates, fats or proteins. Just chose little from many varieties available locally and fresh. Adding variety to platters will allow you to reap multiple nutritional benefits at the same time while you are losing weight. Getting myself straight, just mix all the available veggies when you’re eating them. Instead of eating anyone whole fruit, take a cup of mixed fruits. That is what even multivitamin supplements do. They are a combination of various vitamins, minerals, antioxidants and other macro and micronutrients derived from multiple sources packed together in a shell. What can be better if you can get them through food?

9.      Take fresh: It is best to be blessed with the joy of freshness. On any diet plan, try to eat fresh things. And if you can manage a kitchen-garden, your half of the purpose of weight loss can be solved with it. Its maintenance will require your physical activity. And you will always have fresh food items in your basket. You will know what you are eating since you’ll keep your garden greens free from inorganic fertilizers and various harmful chemicals. 

10.   Sleep: Get enough sleep. Sleep deprivation can alter the body pattern and can become a hurdle in your weight loss fight. So, tackle it by taking enough sleep that is required. Optimum sleep is 8 hours in a day.

11.   Self-control: While on a weight loss diet, you may fall in for tempting foods, especially junk food. But nothing should be greater than your motive for weight loss and should not get in the way to get you out of the tract.

12.   Preparation: When you have taken on a course of action, be prepared for the reaction. Choosing a diet is something, but keeping yourself committed to it may have to pass the test to go through the door. When you start on a weight loss diet, you are changing the internal you. And just like we resist any change that we do not know about; even our body can do the same. It will try to get back into the state it already is in. It needs time to adapt to the changes you’re putting it in. But you won’t know how this resistance will show up. It may come in any known or an unknown form. For instance, while following a low-carb diet, constipation, dehydration and bad breath are some of the reactions our body can show up. But, you do not have to fear them or worry about them. Where there is a problem, there exists a solution. It is only the thing how and where to find it. Understand the problem and the cause and then look for the potential solution. So, don’t worry. Instead, be concerned and make your way. In this case, understand the problems. Let’s see how. Constipation can be due to high intake of fats and proteins but low intake of carbohydrates. Low carbohydrates will lessen the amount of fiber and it is the fiber that cleans the gut. The lack of fiber results in constipation. Now bad breath is due to the ketones that are formed. Ketones have a chemical kind of smell and you may not like it. But drinking more water and eating a lot of non-starchy, high fiber vegetables can solve all the three problems.

13.   Track your vitamins and minerals: With any weight loss diet, there are chances of altered vitamins and minerals in your body. No weight loss diet is bad, but you’ve to keep everything on the right track. Keep a check on the levels of your vitamins and minerals by regular blood monitoring. When the diet and the sources change, you can be getting something in excess and the others less. Monitoring them in routine will give you insight and you can make the necessary changes. For instance, if Calcium levels drop, you can add Tofu or dairy if permissible with your diet plan. Else wise, you can take the supplements. And if anything goes in excess, you can take measures to eliminate that from your system. 

14.   Choice of oil for cooking: Though there are plenty of available oils to choose from when it comes to cooking. But making the best choice from all the alternatives is one of the most important things which have been studied very insignificantly. My recommendation has always been to use ghee in small amounts. But, it has the best nutritional facts. And other than that, you can use the virgin oils from the seeds that grow in your region. If you reside in a coastal region, you should be using coconut oil. Mountainous people should go for almond oil. Then we have apricot oil, olive oil, mustard oil, peanut oil. Many, many oils are available. But, you have to choose the regional and the most local. Now, you may be having plenty of choices available and to make the best choice from them depends on what you intend to cook, at which flame will cooking be done, the smoke point of various oils.