Obesity can be a disadvantage both aesthetically and medically. Not only do you face problems in finding clothes of the proper size, you may also face health problems associated with obesity such as high blood pressure, diabetes and coronary disease. To lose weight, you cannot just do it abruptly. You need a steady but gradual method to make the body adapt to the changes. Drastic weight loss will disrupt your metabolism and other bodily functions. Here are some smart tips to do healthy dieting:
1. Eat plenty of fruits and vegetables
Fruits and vegetables are high in vitamins, minerals, fiber and antioxidants. Even better, they are low in calories. Choose dark greens such as broccoli, kale and spinach as they are the sources of vitamins A, C, E, K, zinc, iron, calcium, magnesium and potassium. As for fruits, the more colorful, the better. Different colors of fruit provide different properties. E.g., red apples contain high fiber, yellow bananas are high in potassium, blueberries are loaded with antioxidants, and oranges provide vitamin C.
2. Abandon simple carbohydrates; switch to complex carbs
Simple carbohydrates found in refined sugar, honey, soft drinks, white rice and white flour have few nutrients. They are easy to digest, therefore can easily produce energy and high level of blood sugar. Meanwhile, complex carbs take longer to digest; thus maintaining the blood sugar at a stable level and keeping you feeling full longer. You can find complex carbs in foods such as whole wheat, brown rice, barley, quinoa and millet.
3. Consume healthy fat instead of the bad ones
Bad fats (trans and saturated fats) come from red meat, whole dairy products, vegetable shortening, fried foods, polyunsaturated oils, etc. do very little to improve your diet. They also contribute to serious health cases such as cardiovascular disease and hypertension. Consume only monounsaturated (found in olive oil, coconut oil, avocados, nuts, and seeds) and polyunsaturated fats including Omega-3 and omega-6 fatty acids (found in salmon, herring, sardines, and other fatty fish) for nourishing your heart, brain, hair, skin, nails, and other body cells.
4. Drink plenty of fluids
This applies especially to water, not caffeinated fluids (e.g. soda or coffee) or alcoholic beverages. Water cleanses your metabolism and flushes down toxins in your body. Sprinkle your water with lemon juice for fresher and healthier effect. As an alternative, you can also drink freshly brewed green tea (and avoid the bottled ones) for an additional supply of antioxidants. Water also keeps your body from dehydration, which can lead to low energy, headaches, and tiredness.
5. Be picky while choosing sources of protein
Protein is important to give energy to your daily routine. Red meat gives you plenty of protein, but it is also high in bad fats. Therefore, consume this moderately. As an alternative, you can switch to white meat such as skinless chicken or turkey. Although you may not be a vegetarian, you are encouraged to consume more protein from plants. Lentils, black beans, almonds, pistachios, tofu and tempeh are just a few of the healthy sources of protein.
6. Nourish your bones with calcium
Calcium is important for the growth of your bones and teeth. Traditionally, calcium is found in milk, yogurt and cheese. However, they are high in calcium as well as fat. Therefore, opt for the non-fat or fat-free kinds when choosing dairy products. For a healthier choice, you can also find calcium in plants such as asparagus, broccoli, crimini mushrooms, pinto beans, kidney beans and black-eyed peas.
7. Eat only foods from fresh sources
While you can find above nutrients from supplements, do not opt for this instant method. Although they may contain similar nutritional contents, supplements have different effect on your body. The synergy between nutrients in fruits and vegetables cannot be imitated by any supplements available anywhere.
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