Seven effective tips for weight loss

Seven effective tips for weight loss

Here are seven tips to successfully manage your weight.


Cut down on portions of your mea

Portion your meals in a calorie-conscious manner. One quarter of your plate should comprise a palm-size portion of lean protein, such as salmon or chicken breast; another quarter should comprise a fist-size portion of unrefined grain, such as brown rice; and one-half of your plate should be filled with a variety of colorful vegetables.
If you are still hungry after eating your meal, try waiting about 20 minutes to allow your food to digest. If you are still hungry, eat a tossed salad, extra vegetables, or a small piece of fruit.

Do not skip meals

Eating three meals a day plus snacks is essential in weight management. Don’t forget breakfast! Eating breakfast in the morning jump-starts your metabolism. Remember that food is your body’s fuel: without it, your body cannot work as efficiently.

Eat calories in the half of your days

Eat the majority of your calories in the first half of your day. Enjoy portion-controlled snacks during the day to keep hunger under control at night. After all, you’re generally most active during the day. Choose lighter dinners to coincide with evenings when you are less active.

Double up on fiber

Most women do not receive the 25-30 grams of fiber recommended each day. To help you boost your fiber intake, choose whole-grain, high-fiber breads and cereals; choose whole-wheat pasta and rice instead of white; and include more dried beans in your meals. Fiber helps fill you up faster, which can cause you to eat less and curb hunger. Most importantly, soluble fiber can help lower your cholesterol.

Good Food Sources of Fiber

Insoluble Fiber: whole-wheat products like breads, pastas, cereals, wheat and corn bran, the skins of fruit and root vegetables, and most vegetables (like broccoli, potatoes and green beans).

Soluble Fiber: oats, oat bran, barley, psyllium, legumes like dried beans and split peas, most fruits and vegetables.

Exercise daily

Participate in physical activity daily as recommended by your physician or exercise physiologist.

Include 5 servings of fruits and vegetables per day

Fruits and vegetables are a great source of vitamins, minerals, and fiber. They are naturally low in calories and fat.

Eat at least 2-3 servings of fruit daily
Avoid juice and canned fruit
Eat fruits with the skin for added fiber and nutrients
Have plenty of vegetables with lunch and dinner daily. They are also great as a snack.
Drink plenty of water

Include 6 to 8 glasses of fluid each day. It’ll help keep you adequately hydrated and often helps prevent overeating.

Health and well-being

I am an MSc in Chemistry and working in Quality Assurance department of a Pharmaceutical product manufacturing company since last eight years. With this, I am learning and working on different issues related to health awareness, positive mental attitude, and prevention of microbiology contamination, creating awareness on the hazardous chemical used in the FMCG product, packaged food product, cosmetics, etc. This site is created to promote awareness on the said issues to keep people healthy and happy.

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