Health One Family Medicine

5 essential tips to lose weight

Losing weight has always been a hot topic everywhere in the world. Whether it’s on TV, or in books and magazines, fad diets are trending every season that people are going crazy over. Although it is important to be happy no matter what body size you have, should you wish to lose weight, always ask a qualified doctor or nutritionist to guide you.

Every body type and metabolism is different so you will be recommended an appropriate diet and exercise plan. Regardless of the diet or fitness program you choose, here are 5 tips to make it easier to lose weight:

  1. Stay hydrated

Drinking plenty of water is the key to speedy weight loss. Our bodies are 65% water, so it is imperative to keep all the organs functioning well by staying hydrated. Drinking 2-3 liters of water a day will keep your energy levels up and suppress your appetite and cravings. The best part is that it is has zero calories! Keep a 32 ounce bottle of water with you all day and drink it twice a day.

  1. Go green

Include lots of vegetables and fruits in your diet. They have essential vitamins and minerals that strengthen the immune system. Having a bowl of salad before every meal also reduces your chances of over-eating. Supplements do not provide the same nutrition as getting it from the direct source. So if you want to make sure you get enough vitamins and minerals, have an assortment of green goodies in a bowl every day. The effects might not seem instant, but you will start seeing the results within a few weeks.

  1. Physical activities

Doing 30-50 minutes of exercise is key. You don’t necessarily have to join a gym โ€“ Get creative by engaging in activities that expend calories.  Consider swimming, dancing, or aerobics classes as fun ways to get your heart rate up. Morning or evening walks/jogs in the are also great ways to stay active.

  1. Manage your portions

A good way to stay within your eating limits is by eating a portion the size of your fist for each meal. Avoid taking seconds and thirds.

  1. Use healthy alternatives

Replace white bread, rice and pasta and with their brown counterparts. Whole wheat products are composed of complex carbohydrates, so they take longer to be digested and keep you full longer. Use beans, legumes and grains in your diet as well.  Have yogurt instead of ice cream, quinoa instead of rice, fruits instead of dessert, etc.