Do you want to jumpstart your weight loss journey? Eating healthy is the first thing you should consider. Working out is important but your body weight depends a lot on what you eat. So, the quality and quantity of the food has massive impact on your weight loss journey.
Remember, it's not only about how much you eat, it is more about what you eat.
So, you must make smart food choices if you want to experience a smooth weight loss journey. This article will help you learn how a good diet can be created keeping your fitness goals in mind.
There are so many ways you can completely change your dieting style by eating healthy, that it not only makes you lose weight but on the other hand, helps you stay fit and regulate your body's internal processes well. Changing food habits can change your lifestyle and help you live healthy!
Understanding How Weight Loss Works
They say it is one of the tough things to go through is to lose weight. Have you ever wondered what common nutrition mistakes everyone makes? Losing weight is not rocket science like it looks like. Committing the mistakes that everyone does will be of no help. Thus, learning about food science is essential.
Metabolism plays a huge role in your weight regulation. Even when you are at rest, you burn calories and that’s due to metabolism. You need to learn about your metabolism - is it slow or is it fast? Generally, increasing metabolism leads to a healthier lifestyle.
And, of course, importance of exercise can not be overstated.
We all know that daily exercise is the key to losing weight. But, do you know what makes the actual difference?
Sticking to a long-term routine and choosing something less hectic to start with.
Burning out too soon is not a good sign to start with. You have to be consistent in whatever you do. You have to think it for a long term.
Your lifestyle choices also impact on your weight loss journey. Eating a balanced diet, exercising regularly, drinking the right amount of water, fixing routine time for meals and the effect of behaviour plays a crucial role in your weight loss journey. You can even track the calories of what you eat, this will help you a lot.
Food Science: Elements of a Healthy Diet
We all know the basic why and what of a balanced diet. So let’s focus on how you can build a good food habit.
Tracking calories is a good starting point as it can help you since you get to know what you eat and how much. But there’s a wider aspect of things you need to learn about food science.
Importance of Nutrients
Here is brief about all macro and micronutrients - Carbohydrates are the main source of energy, and proteins are the primal source of strength, protein helps build muscle mass. Vitamins and minerals are also essential to include in your diet. Fibres are mandatory for good bowel movements. And most importantly, water gets you going through the journey.
The correct type and amount of nutrients are necessary for a healthy metabolism.
But, every single human mechanism is different. So, first you need to figure out where you are now and what works for you and then only you can decide the optimal portion size for you.
Understanding Food Groups
A basic understanding of food groups is also necessary. A healthy diet consists of vegetables, fruits, whole grains, nuts and seeds, beans, fish and poultry, lean meats, eggs and legumes.
It is quite obvious that you can not have everything in one meal, or rather, in a day, but you can make sure you tick off your essential food list every week. You have to figure out what to eat according to your age group, height, weight and metabolism and most importantly, according to your fitness goals.
Role of Vitamins and Minerals
Roles of minerals ca not be ignored. So, here are where you find them -
- Vitamin A found in carrots, sweet potatoes and spinach are important for your vision and immune system function.
- Vitamin C which is found in citrus fruits and bell peppers should be incorporated into your diet to make your immune system stronger. It also improves skin health.
- Vitamin D found in fatty fish, and fortified foods aids bone health and immune system function.
- Calcium which is found in dairy products and iron which is found in meats, poultry, and seafood is important for bone health and transporting oxygen in the blood respectively.
Planning Your Meals
Let’s talk about how you can plan your meals according to your fitness requirements.
Choosing the Right Foods
When you want to lose weight, you need to have plenty of water to keep your skin from breakouts. A good bowel system is necessary and for that healthy proteins and fibres should be incorporated into your diet. You should try to avoid fat at all as much as possible if lose pounds. For breakfast, you can have an egg omelette, greek yoghurt, and oatmeal with nuts and fruits. For lunch and dinner, you can fill your plate with non-starchy veggies and small portions of healthy fat which refers to the “plate method”.
Avoiding Unhealthy Foods
Avoid junk food at all costs. Cut down on sugar and most importantly, on desserts. Sugars are unhealthy for your body and lead to diabetic problems. Processed foods, sugary drinks, and high-fat snacks like crisps and candy should be limited or restricted altogether.
Managing Portion Sizes
Portion sizes can play a big role in weight loss. Consume food in a mindful amount of potions that will keep you healthy. Skipping meals is not a good choice as it can lead to a negative impact on your body. Having several controlled or bite-sized potions rather than having big meals are any day preferable for weight loss. You can also use the plate method to create your diet.
Other Healthy Eating Habits
It is not only managing the food that you are eating but also other things that are associated with your body working. Some healthy eating habits are mentioned in this section.
As always, we have learnt since childhood the importance of hydration. Do you know why there’s so much stress on this particular thing?
Water helps digestion, flushes out toxins and keeps you FULL. feeling full most of the time, won't really make you hungry and you will end up digesting fewer calories.
Salt and sugars are yet another enemy of weight loss. Limit your intake of processed foods that are often added with too much sodium and sugar. Go for the fresher options. You can choose healthy fat instead of fried junk that leads to health deterioration. Nuts, seeds, avocados and fatty fish should be implemented in your diet, even, if in a limited amount.
Role of Physical Activity
Burning calories is another mandatory part of your weight loss journey. Increased metabolism will help you burn calories faster. Cardiovascular health is also improved through regular exercise and you always wake up with a fresh mind.
You can walk, sprint, cycle, and do yoga if you want to avoid rigorous fat-burning workouts. But whatever you do, you have to stick around for a long time to see the results.
Another big no for your weight loss journey is shifting to fad diets.
Fad diets typically promote specific eating patterns or restrictions, often eliminating entire food groups or emphasizing specific foods or supplements. It gained quick attention due to its promise of rapid weight loss and other health benefits. Fad diets usually lack scientific evidence and may be based on exaggerated or misleading claims.
There are countless dietitians emphasizing the effectiveness of fad diets but in technical terms, it ends up adding nothing.
Exaggerated or false claims spreading rumours all over the internet should be avoided. The weight loss journey takes time and you have to be patient about it. Fad diets are risky and are not apt for a long-term goal.
Being consistent about your diet is the key to achieving sustainable fitness goals. And most people go halfway in their journey and give up because they are not consistent enough. You have to keep your patience with whatever you do. Eating healthy and exercising are obviously important but keeping a mindset of improving physical health is essential.
Having a support network is also essential when it comes to scrutinising your environment for a healthy lifestyle.
Set realistic goals, track your progress and reward yourself for your achievements.
Live healthy and lead a better lifestyle!