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 habits may help you manage your weight in the long run.
AdvertisementAny long-term weight loss program 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.
Obesity or being overweight increases your risk of developing diseases such as type 2 diabetes, gall bladder disease, cardiovascular disease 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, meat, wholegrain 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.
• Include plenty of red, orange and green foods in your daily diet.
• Don't overestimate the calories you burn during exercise 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.
• High salt content could make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh food instead of packaged ones.
• Have a light snack before you go to a party or an event to avoid gorging or overeating.
• Make sure you get plenty of rest/sleep at night.
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.
Participants in an online weight loss program can improve diet quality during weight loss: a randomized controlled trial, Nutrition Journal
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