If you are a person who is overweight and struggling to reduce your extra pounds, you can achieve your goal simply by changing your eating habits. First, prepare your mind for it and accept the fact that you will need to make some changes to your daily eating habits. Making necessary changes to your eating habits alone can help to shed those extra pounds that you have been carrying around. Follow these simple tips and see how easy weight loss can actually be.

• Plan your meals and eating portions ahead of time.
• Pay attention to the quantity and the calorie content of the food you eat daily.
• Replace the food you currently eat with low calorie foods.
• Eat plenty of fiber rich food.
• Include foods having low glycemic index in your diet.
• Make sure that you drain the fat off your meats
• Eat slowly and chew each bite of your food well.
• Drink water more frequently.
• Avoid eating while you are enjoying television or reading books.

Pay Attention to the Foods that You Currently Eat

If you find that the food you currently eat is high in calorie content or not good for losing weight, it is time to start changing it. Replace the foods that are high in fat sugar and calories with ones that are lower in these components. You should also take into account how much and how often you eat.

Eat More Fiber Rich Food

Eating fiber rich foods is a proven way to lose weight. Fruits and vegetables [study].   Nuts, cereals, beans, whole grains, brown rice, oatmeal and popcorn are some common foods that are rich in fiber content. Eating these foods will help to keep you full longer and you will not feel hungry for a long time.

Include Foods Having Low Glycemic Index in Your Diet

Foods having low glycemic index have little or no effect on your blood glucose level and are less likely to be stored in your body as fat. They are in the top list of healthy foods. Low glycemic index (GI) diets may aid in weight loss by reducing postprandial blood glucose excursions [study]. These types of foods include nuts, avocados, onions, green leafy vegetables, chickpeas, green peas and carrots.

Drain off the Fat from Fried Foods

Drain the fat off from foods like French-fries, bacon, hamburgers and other fried items. For that, once they have cooked, let them sit on a bed of paper towels for a few minutes to absorb any excess fat left behind. By doing this, you can save a considerable amount of calories turning into your body fat.

Avoid Eating while Watching Television

When you eat food while engaging in activities like watching television or reading books, you are distracted. So you may lose track on how much you are eating and often end up in overeating..

Keep a Healthy Body Mass Index

Bring your weight down to the healthy range of the body mass index scale. This will help to prevent many lifestyle illnesses and improve your overall health.

Implementing the above changes in your eating pattern along with a moderate workout routine will help you achieve your weight loss goal even faster. But remember, it is something that cannot be achieved overnight. Like any other area, when working to lose weight, you need to keep your goal in front of you and be persistent in your actions. Nothing is as important as keeping your goals in front of you and how you persist in your actions.

Sources:

Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets        Derek C Miketinas, George A Bray, Robbie A Beyl, Donna H Ryan, Frank M Sacks, and Catherine M Champagne

Low glycaemic index diets as an intervention for obesity

M I Zafar 1, K E Mills 2, J Zheng 1, M M Peng 1, X Ye 1, L L Chen 1

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