Maintaining a healthy weight can be tough and losing weight, even tougher. Tried different diets to lose weight and failed miserably? Gained all the weight back soon enough? Developing a healthy relationship with food can help you shed oodles of weight. The equation for weight loss is simple - If you eat more calories than your body requires you to gain weight! While in essence a calorie is a calorie, it may come from a fruit or a pizza, it gets accounted for. Therefore it’s important to make right choices and watch the calorie intake.
Right choice of food can rev up your metabolism. It keeps you feeling full as it gives you a feeling satiety. Food rich in proteins, complex carbs and fiber are ideal weight management choices. Include these weight loss foods in your breakfast, lunch, dinner or in your pre or post workout snacking. Here are a few healthy choices on the rack, which can promote weight loss and weight management - some of them are ready-to-eat and are most suitable for people on-the-go.
My personal favourites are nuts and soya snacks. Easy to carry, non-messy and serve a dual purpose of keeping you feeling full and providing protein and vitamins which nourish the skin and hair.
Millets and seeds, such as chia seeds, watermelon seeds and sesame seeds, are packed with fiber and other nutrients. Fiber is good for weight loss and it prevents hunger pangs, cleans the gut and improves digestion.
Millets have many health benefits - they are good for a healthy heart, prevents diabetes, improves digestion, lowers cancer risk , detoxifies the body, boosts respiratory health, optimizes the immune system, increases energy levels and improves muscle & nerve health.
Whereas chia seeds are a good source of Omega 3 & Omega-6 fatty acids, soluble fiber, potassium and antioxidants. They have two times more protein than most grains and five times more calcium than milk. They are a very good choice for vegetarians looking for protein sources to build muscle mass. They’re easy to consume and can be added to your soups, juices or smoothies.
For a healthy heart, it is recommended to consume watermelon seed s it’s an excellent source vitamin B and magnesium. Protein-rich melon seeds are good for your hair and skin. Every cell in the body is made up of protein. Protein helps nourish, repair and maintain cells. It’s also good for maintenance of normal blood pressure and protein synthesis. It is beneficial in the treatment of cardiovascular diseases and hypertension besides controlling blood pressure and diabetes.
Sesame seeds are good sources of protein and increase your metabolic rate to help you lose more fat while maintaining your muscle mass. It is a good source of estrogen and therefore most suitable for menopasuing women who are trying to shed weight. It has a chemical called Lignan that helps you burn more fats as they cause the body to release more fat-burning liver enzymes.
Brown rice, couscous, quinoa and wheat bran make healthy options for lunch and dinner.
Rice eaters can replace their white rice with nutritious brown rice, as it’s more nutritious and loaded with fiber as compared to the polished white rice where the nutrition is depleted. Brown rice is also rich in selenium, manganese, natural oils and antioxidants. The fiber content of brown rice maintains good bowel functioning and makes digestion much easier. It also makes the tummy feel full which means smaller meal portions, and no binging in-between meals.
Couscous is an excellent source of plant protein. The body relies on dietary protein to support healthy skin, muscles, organs and other body tissues. It’s also a good source of dietary fiber which again promotes weight loss.
Quinoa is a good source of plant protein and fiber. It’s known as a superfood for weight loss and helps in weight management as when consumed it gives a feeling of satiety. It’s loaded with various vitamins and minerals. It’s versatile – can be used to make a salad, main course, side dish or even dessert.
Wheat bran is loaded with dietary fiber and therefore enhances weight loss. It keeps you feeling full for a long time and prevents binging. It also reduces the risk of heart disease and metabolic syndrome.
Green tea, basil tea, jasmine tea and other teas boost metabolism and are healthier options when compared to sugary caffeine and milky teas. Green tea is a good metabolism booster and is loaded with antioxidants; it’s good for teeth health and cancer prevention. And for people who hate to drink water these teas are a blessing in disguise.
Losing weight naturally in a healthy, sustainable way often takes time. It requires patience and commitment. Extreme diets can make you feel cranky, irritable and jumpy. Please do not skip meals instead make smart choices and adopt a healthy lifestyle. Develop new eating habits to lose and maintain your weight. Food alters your mood and offers energy. Eat right.