Before knowing about weight loss tips, you should know about overweight or obesity. Obesity or overweight is such a condition in which the body fat is deposited behind the skin. If the deposit becomes abnormal or crosses the permissive values it can lead to various health problems. From the normal weight of a man, an increase of 30% of weight is considered to be obesity. Overweight can be calculated using body mass index. Overweight can cause several health problems.
Weight Loss Tips 1. Start with soup. This Japanese tradition is one of the best weight-loss strategies. That's because eating soup, particularly the broth-based vegetable kind, before your entrée fills you up so you eat less during the meal, explains Barbara Rolls, Guthrie professor of nutrition at Penn State University in University Park, and author of The Volumetrics Eating Plan (Harper-Collins, 2005). A two-year French study of 2,188 men and 2,849 women found that those who ate soup five to six times a week were more likely to have BMIs below 23 (considered lean), compared with infrequent- or noneaters whose BMIs tended to be in the 27 range.
2. Mix up the flavors. In ayurveda, including the six basic tastes-sweet, sour, salty, bitter, pungent and astringent-is the key to a satisfying meal that won't leave you craving junk food later, says Workman. Not sure where to start? This will cover all the flavor bases: Try salmon with yogurt dill sauce along with some sautéed kale topped with mango chutney, a sweet potato sprinkled with sea salt and a little clarified butter, and finish with a cup of chai and a small piece of dark chocolate.
3. Go for color. The Japanese have a saying: "Not dressing up the meal with color is like going out without clothes." Not only does color make food more attractive, but consciously seeking out colorful foods is a great way to bulk up your meals without a lot of calories. A Cornell University study of 6,500 adults in rural China found that while the Chinese ate about 30 percent more than the average American male, they weighed about 25 percent less, largely because they ate a lot of plant-based foods. The Japanese aim for five colors at each meal: red, blue-green, yellow, white and black, including things like red peppers, squash, broccoli, onions, black beans or black olives. "We're variety seekers, so instead of seeking a variety of, say, cookies, get the variety from these low-energy dense foods," Rolls says.
4. Drizzle on the healthy oils. Healthy fats like olive oil, a staple of the Mediterranean diet, and canola oil, a staple of Okinawans, make vegetables tastier, so you're likely to eat more of them. According to data from the Catalan Nutrition Survey done in Spain, people who ate the most olive oil also consumed more vegetables than those who consumed the least olive oil. And, as we know, eating a diet rich in produce is key to maintaining a healthy weight. In a study of more than 74,000 female nurses conducted over 12 years, Northwestern and Harvard University researchers discovered that those who added the most fruits and vegetables to their diets lowered their risk for major weight gain by 28 percent.
5. Make lunch your main meal. Although they do this throughout Europe, a good explanation for eating your big meal at midday comes from ayurveda, India's 5,000-year-old approach to wellness. "According to ayurveda, we're actually designed to eat the larger meal at lunch because our digestive 'fire,' called agni, is strongest between 10 a.m. and 2 p.m., so we digest more efficiently," explains Jennifer Workman, a Boulder, Colorado-based ayurveda specialist, registered dietitian and author of Stop Your Cravings (Free Press, 2001). "I've seen people in my practice lose 5 to 10 pounds just by doing this."
6. Think quality, not quantity. The French snub processed "diet foods" not found in nature, opting instead for high-quality meats, fish, produce, dairy, even desserts. When food is fresh and flavorful, you can be satisfied with smaller portions. This is the opposite of the American approach, which is to fill up on bland diet foods, then gorge on sweets later. "The French set the standard for small portions with their haute cuisine," says David Katz, MD, author of The Way To Eat (Source Books, 2002). "If we consider that part of eating is to induce pleasure, if you can get there with quality of choice, you get there in fewer calories."
7. Chow down only when you're hungry. Americans eat for all sorts of reasons besides hunger, especially from boredom, loneliness, stress or fear, a foreign concept in other cultures. "You can't make food the solution to every issue in your life and expect to be thin," says Dr. Katz. "If you eat from boredom, find a hobby. If you eat to relieve stress, learn meditation or yoga."
8. Dine with others. Eating with family or friends vs. alone in your car, at your desk or on the couch is part and parcel of traditional cultures. Not only does camaraderie make the meal more enjoyable, it's slimming. "Eating with others restrains your own behavior," notes Dr. Katz. "You eat more slowly, which increases the likelihood that you'll register when you're full before you've eaten more than you should."
9. Have a glass of wine. A staple of French and Mediterranean tables, wine adds joie to the meal, and because it contains potent antioxidants, is at least partly responsible for why these cultures traditionally have lower rates of cardiovascular disease and mortality despite their higher-fat diets. And while some studies show that we tend to eat more when we imbibe, a Finnish study actually found that male drinkers were leaner than abstainers.
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- Guest 7 years agoMy favorite by far is #4. We love using coconut oil for most of our cooking and we've been noticing a huge difference! Great article thanks a lot! I am sharing it with people who need it :)