If you thought the only way to lose weight is to hit the gym, you are wrong. Making simple diet and lifestyle changes can also help you lose weight, without having to pound the treadmill or passing out from lifting weights.
“Eating right always helps to reduce weight. But to maintain the weight loss, it is essential to exercise and it also protects you from regaining weight. Physical fitness helps kickstart your metabolism and increase your metabolic rate. A bare minimum of 30 minutes exercise is essential for weight maintenance,” says nutritionist Hitha Bhankharia.
It helps to remember that weight gain is often a result of bad diet than a lack of exercise. “What makes a person overweight or obese is consuming too much energy, beyond what you spend. To strike a balance, the input calories from the diet should equate the calories spent,” says Dr Manoj Kutteri, wellness director at Atmantan Wellness Centre.
Here are 10 lifestyle changes that will help you lose weight:
Eat fibre-rich food
Fibre, found abundantly in fruits and vegetables, adds to the bulkiness of the meal and contributes to the secretion of appetite controlling hormones such as leptin and ghrelin, says Dr Kutteri. “Eating a high-fibre diet not only satiates you, but also increases elimination of toxins from the body. Fibre binds with lipids and flushes them out of our system,” he explains.
Choose smaller plates and portions
“The diameter of the plates should be the length of your palm. The fact that the plate is full gives you the psychological feeling that you have eaten fully. The same amount of food on smaller plates adds to the satiety factor,” says Dr Kutteri.
Similarly, opt for smaller meals that are primarily rich in protein and vegetables for sustained release of energy throughout the day. “This will reduce build-up of fatty tissues due to intake of excess calories in one large meal,” says Dr Kutteri….