Simple lifestyle diet changes to lead healthy life

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Making sustainable lifestyle changes is the key to long-term weight loss and maintenance. It is always advisable to do at least 30 minutes of moderate exercise each day and adopt healthier eating habits such as eating plenty of fruits and vegetables, eliminating or cutting back sugar-sweetened beverages, and snacking on nutritious foods instead of junk food. The goal is to adopt patterns that you can sustain for a lifestyle, instead of temporary quick fixes.

From a nutrition perspective, a whole food diet should be implemented. Whole foods include whole grain, legumes, fresh colourful fruits and vegetables, seeds, nuts, healthy oils, etc. These foods are nutrient dense as opposed to being calorie dense. Nutrient dense foods are rich in various essential nutrients that foster wellness, while calories dense foods are usually processed and depleted of nutrient content and majorly contain empty calories. These calorie dense foods are the major culprit for unhealthy weight gain due to fat deposition. It makes sense to cut down, or totally cut out empty calories.

Few broad tips which can be followed by all are :

• Limit the table sugar intake which is usually found in cakes, cookies, sweetened drinks and other processed or junk foods. However, you can still go for sugar naturally present in fruits.

• Choose your carbs wisely – Go for whole grains which contain good carbs to maintain healthy blood sugar. Opt for Oats, Wheat flakes, Barley, Buckwheat, Quinoa, Brown rice, and whole wheat flour Bran.

• Choose healthy protein options – Vegetarians should opt for soya products: Flour, soya granules, soya milk, ready to eat roasted soya grains, tofu, pulses and beans, and low-fat milk. Nonvegetarian should opt for lean white meat like fish and chicken. Egg whites are also a good option. One should completely avoid red and processed meat.

• Touch base with nature – Add natural, unprocessed foods in your daily diet. Processed foods are high on sodium (salt) and unnatural preservative and artificial sweeteners act as toxins that hamper weight loss strategies. Focus on fruits and vegetables.

• Choose healthy fat – Completely avoid TRANS Fats found in bakery items and processed food. Opt for canola, olive (extra virgin for shallow cooking), rice bran oil, and soy oil. It is good to alternate between oils or use blended oils. Restrict full cream Milk and its products like desi ghee and butter.

• Put a full stop on emotional eating – Feeling stressed? Take a walk or drink plenty of healthy fluids like coconut water and plain water instead of excess tea and coffee.

• If you’re eating healthy food at home to keep weight under control, don’t blow it when you eat out. Restaurant food can be loaded with saturated fat, calories, and salt. Even healthy choices may come in super-sized portions. Choose baked, steamed or boiled options than fried.

Making sustainable lifestyle changes is the key to long-term weight loss and maintenance. It is always advisable to do at least 30 minutes of moderate exercise each day and adopt healthier eating habits such as eating plenty of fruits and vegetables, eliminating or cutting back sugar-sweetened beverages, and snacking on nutritious foods instead of junk food. The goal is to adopt patterns that you can sustain for a lifestyle, instead of temporary quick fixes.

From a nutrition perspective, a whole food diet should be implemented. Whole foods include whole grain, legumes, fresh colorful fruits and vegetables, seeds, nuts, healthy oils, etc. These foods are nutrient dense as opposed to being calorie dense. Nutrient dense foods are rich in various essential nutrients that foster wellness, while calories dense foods are usually processed and depleted of nutrient content and majorly contain empty calories. These calorie dense foods are the major culprit for unhealthy weight gain due to fat deposition. It makes sense to cut down on, or totally cut out empty calories.

Few broad tips which can be followed by all are :

• Limit the table sugar intake which is usually found in cakes, cookies, sweetened drinks and other processed or junk foods. However, you can still go for sugar naturally present in fruits.

• Choose your carbs wisely – Go for whole grains which contain good carbs to maintain healthy blood sugar. Opt for Oats, Wheat flakes, Barley, Buckwheat, Quinoa, Brown rice, and whole wheat flour Bran.

• Choose healthy protein options – Vegetarians should opt for soya products: Flour, soya granules, soya milk, ready to eat roasted soya grains, tofu, pulses and beans, and low-fat milk. Nonvegetarian should opt for lean white meat like fish and chicken. Egg whites are also a good option. One should completely avoid red and processed meat.

• Touch base with nature – Add natural, unprocessed foods in your daily diet. Processed foods are high on sodium (salt) and unnatural preservative and artificial sweeteners act as toxins that hamper weight loss strategies. Focus on fruits and vegetables.

• Choose healthy fat – Completely avoid TRANS Fats found in bakery items and processed food. Opt for canola, olive (extra virgin for shallow cooking), rice bran oil, and soy oil. It is good to alternate between oils or use blended oils. Restrict full cream Milk and its products like desi ghee and butter.

• Put a full stop on emotional eating – Feeling stressed? Take a walk or drink plenty of healthy fluids like coconut water and plain water instead of excess tea and coffee.

• If you’re eating healthy food at home to keep weight under control, don’t blow it when you eat out. Restaurant food can be loaded with saturated fat, calories, and salt. Even healthy choices may come in super-sized portions. Choose baked, steamed or boiled options than fried.

[“source=timesofindia.indiatimes”]