Have you ever
felt happy and elated when you have lost something? No? Think again... how about
when you shed those extra pounds, recharged your life to get that slimmer and
fitter body - you've never felt any better or more confident, have you?
Changing your lifestyle to keep your body
trim and fit is not easy, but inculcating healthy
may help you manage your weight in the long run.
Any long-term weight loss
should not only focus on your eating habits, but also on your
overall health. Effective weight-loss programs chalk out ways to keep the
weight off for good. These programs design and encourage healthy behaviors that
help you lose weight and that you can stick with every day.
or being overweight
increases your risk of
developing diseases such as
, gall bladder disease, cardiovascular
and even some cancers
, such as cancer of the
kidney, colon, and breast.
In a study published in the Nutrition Journal
, it was seen that better diet
quality has been associated with better weight loss over a period of time.
The study participants included
overweight or obese individuals between 18-60 years of age with a body mass
index of 25-40 kg/m2
They were randomized to one of three groups: a standard online weight loss
program; an enhanced version of this online program that provided additional
personalized feedback and reminders; or a wait-list control group.
The wait-list control group were instructed to maintain
their usual dietary intake and physical activity and withhold from
participating in any other weight loss program during the 12-week study
duration. They were also not given access to the study website, whereas
participants in the basic as well as enhanced intervention groups received free
access to the study website.
Improvements in the fruit
and water subscales
were observed in the enhanced group, whereas the meat and water subscales
improved in the basic as well as control groups. It was thought that
improvements in diet quality in the enhanced group was due to the increased
variety of fruit and vegetables, which occurred due additional feedback which
the group received regarding consumption of these foods.
At the end of 12 weeks, it was observed that there was
significant improvement in diet quality in the enhanced intervention group,
which led to greater percentage of weight loss.
Thus, this study highlights the importance of addressing
diet quality in weight loss interventions.
Weight Loss Tips:
Eating the right foods help you lose weight by revving or
increasing your calorie burn and curbing cravings
Do not skip breakfast
or in those classic
words "Eat breakfast like a king" i.e., eat minimum of 250 calories
and aim to get a serving
of protein in so you'll feel fuller longer.
plenty of red, orange and green foods in your daily diet.
Don't overestimate the calories you burn during
regimen, which may lead
you to eat more than you need.
On an average, you need to drink about 8
glasses of water daily to keep yourself well hydrated. It also takes up space
in your stomach so you'll feel fuller thus leading to less calorie intake.
Do not rush through your meal. Remember, it
takes 20 minutes for your stomach to send a message to your brain that you have
eaten enough and are satisfied. If you eat rapidly, you may tend to overeat.
content could make you feel hungrier and thirstier, so check the
nutrition labels for high sodium levels and choose fresh food instead of
Have a light
before you go to a party or an event to avoid gorging or
Make sure you get plenty of rest/sleep at
If you have been thinking about trying a weight-loss program, the time
to do it is right now. Exercise and eat healthy to achieve real positive
change in your life and celebrate your success in style.
in an online weight loss program can improve diet quality during weight loss: a
randomized controlled trial, Nutrition