Obtaining your healthy/ultimate body weight does not always have to mean giving up on certain food groups (Carbohydrates and fats) altogether in your everyday diet. You can lose excess/ unwanted weight while still attaining all the nutrients your body needs to stay healthy and function effectively.
Protein rich foods are a great way to keep excess calories off, by keeping you full for longer and reducing appetite. Proteins are the one most important nutrient for weight loss, and they are a macronutrient referred to as the building blocks of the human body. You can increase your protein intake by including protein rich food in each meal eaten daily.
Fibre is the second most important nutrient which also, like protein performs the task of filling you up quickly and keeping you full for longer reducing your appetite and calorie intake. Fiber rich foods are also responsible for the prevention of constipation, enabling the easy bowel movement. Take care, however, not to eat way too much of high fiber foods which may lead to bloating and other digestion related issues, causing discomfort to you.
Healthy fats are indeed an essential nutrient in weight loss. They allow for optimal function of the brain, heart and overall body cells. They are also required for fat soluble vitamins (A, D, E, and K). Healthy fats should be included in moderate amounts in your daily diet for healthy weight loss.
Assumptions are that a carbohydrate-free diet or a zero-carb diet is the best way to lose weight. Yes, if you want to keep the weight off for a short period of time. This zero-carb diet increases your cravings and may cause you to have more than usual mood swings. For long term weight loss, carbohydrates are a necessity in your diet, but take care to only consume the healthy options. Which means; whole grain foods, whole fruits, and high-fiber vegetables.
30 minutes daily exercise is an essential for weight loss routine, or at least 150 minutes per week.
Remember:
- Getting enough (8hours) sleep every night is of vital importance so that you have enough energy to get through the day and avoid procrastinating exercise times due to exhaustion.
- Avoiding stressful environments, conversations and people who bring you stress will also take you one step further to attaining your weight goal.
- Quit alcohol and smoking and smoking may slow down your metabolism reducing your weight loss speed. Alcohol is loaded with empty calories and adversely slows down your body’s metabolism thus making weight loss more difficult than usual.
- Portion control is important even when you feel like indulging in comfort food, you need to practice portion control.
| 1. Protein-rich foods | 2. Fibre-rich foods | 3. Healthy fats/sources | 4. Healthy carbohydrates | 5. Exercise
examples |
| Chicken
Nuts Green peas Lentils Eggs Cottage cheese Milk Sugar beans
|
Wholegrain cereals Fresh fruits Fresh vegetables (leafy greens, carrots, broccoli) Potatoes
(with skins) |
Olive oil
Coconut oil Avocado Nuts Peanut butter |
Sweet potatoes
Wholegrain products (rice, flour, mealie meal & cereals) |
Running
Jogging Swimming Aerobics Dancing Push-ups Squats
|
