When was the last time you consulted a dietitian? If you’re like most people, you may turn to friends or family with questions regarding weight management, starting a new diet or your personal nutrition. But that may cause even more confusion and uncertainty surrounding the choices you make to maintain a healthy weight. Below are some practical advices from dietitians that will help you achieve your goals (weight loss).
DON’T JUST FOCUS ON WEIGHT LOSS RATHER ON A HEALTHY DIET.
People should not focus only on body weight; they should focus on health. Eating healthy and having an active lifestyle is the best way to achieve a healthy body composition. Keep your focus on eating a healthy balanced diet and working out to build or maintain your muscle mass—and keeping this healthy lifestyle for the rest of your life.
SET AND CELEBRATE MILESTONES DURING YOUR WEIGHT LOSS JOURNEY.
Celebrating every milestone is important to your weight loss effort because it keeps you looking at how far you’ve come, not how far you have to go. When it comes to weight loss, a slow and steady pace always seems to win the race, but that pace can feel frustrating at times. So, set plenty of little milestones along the way and find ways to reward yourself—you might want to buy a new article of clothing or treat yourself to a massage. Remember, you deserve it after all of your hard work!
DON’T FALL VICTIM TO FAD DIETS OR SOCIAL INFLUENCE—FIND A HEALTHY, BALANCED PLAN THAT WORKS FOR YOU.
Fad diets may lead you to temporarily lose weight, but is not a healthy way to lose because you risk losing some of your hard-earned muscle mass, rather than body fat. Before falling for any social influence, remember the goal should not be only to lose weight, but to change your lifestyle for good with a healthy balanced diet and adequate physical activity.
MAKE SURE YOU GET ENOUGH PROTEIN.
Protein is an essential nutrient that is important for optimal growth and development. It is also essential for helping build and maintain muscle mass. Protein plays an important role in weight control, because it helps with hunger control. Having adequate protein at meals and snacks, such as protein shakes or bars, helps to satisfy you.
INCORPORATE HEALTHY SNACKING.
In today’s society, snacking contributes close to one-third of daily energy intake. But healthy, balanced snacks are an important part of a balanced diet. Taking in high-protein snack foods can help you feel satisfied, and may allow you to eat less at your next meal. Rather than feeling guilty about snacking, learn to incorporate healthy snacking into your day.
DON’T CUT CALORIES TOO FAR OR SKIP MEALS IN ORDER TO LOSE WEIGHT.
Dieting is not about how much you eat but what you eat, since food choice affects calorie intake the most. Extremely low-calorie diets can slow down metabolism and inhibit weight loss. Dietary modification helps you continue your weight loss journey while diet mistakes—like cutting too many calories or skipping meals—can stop you from being successful.
AIM FOR AT LEAST 30 MINUTES OF MODERATE ACTIVITY EVERY DAY.
One of the benefits of regular exercise is that it helps to burn calories, which can help with weight loss and weight maintenance. And, regular moderate activity can also help release stress. Think of ways to work more activity into your day. For example, exit the subway or bus two or three stops before your final destination, and then walk the rest of the way on foot.