When it comes to a healthy lifestyle, we often aim to lose weight, exercise regularly, eat healthier, and make better food choices. It is possible that it may take months to lose weight in this way. Along with regular exercise and healthy diet, if the eating habit is also changed, then we can achieve the goal of weight loss. Our habits cannot change suddenly. This may be possible gradually. To develop healthy eating habits for weight loss, a small goal has to be set first. Like drinking water while sitting. To control the habit of eating sweets always after eating.
Here are 5 healthy eating habits, which can help in weight loss (healthy eating habits for weight loss)
For people who are suffering from diabetes, these healthy eating habits will also help in controlling blood sugar. Along with this, it will also reduce weight in a healthy way.
Drink water instead of cold drinks (prefer Water not sugar drink)
According to Howard Health, often when we are thirsty, we reach for sweet drinks made with added sugars. Make it a goal to drink water instead. In the beginning, you can do this 2 days a week. Then do this 5 days a week. If there is a lot of craving for sweet drinks, you can drink fennel syrup, mint water.
According to Howard Health, it takes about 20 minutes for the brain to send the signal that your stomach is full. eat slowly. Take at least half an hour to finish your meal. Pay attention to what and how much we are eating. To pay attention, you can write in a diary that how many times and what unhealthy things you have eaten.
3 Take care of serving and portion (Serving and portion for Healthy Eating Habit)
According to Howard Health, for people who like to eat fast, it is important to pay attention to serving and portion. Eating one serving will help us keep a check on our calorie intake. Focusing on a single serving and portion size will help you lose weight.
Include 4 fruits and vegetables in the plate (Eat Vegetables and Fruits for weight loss)
According to Nature Journal, aim to fill half your plate with fruits and vegetables during each meal. Fruits and vegetables are naturally low in saturated and trans fats. They are rich in dietary fiber, vitamins and minerals. Include salad in every meal.
5. Excess use of whole grains (Whole grains for weight loss)
According to the journal Nature, eating whole grain foods such as brown rice, whole grain bread and oats may help reduce the risk of developing heart disease and diabetes. These can also help in weight management (healthy eating habits for weight loss). Because they make you feel full for a long time. These reduce the need for snacking. Eat brown rice for lunch at least 3 times a week.
At the end
Developing these 5 good eating habits can take time. Patience should be maintained. These changes, no matter how small, make a big difference to our health. Apart from these 5 good eating habits, eating breakfast daily, getting seven to eight hours of sleep every night, healthy snacks like a piece of fruit or a handful of unsalted dry fruits will also help in losing weight. One should also develop good habits like brisk walking for at least 20 minutes every day or 150 minutes per week and not watching TV for more than three hours a day.
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