1. Eat at Regular Interval
Research found that eating meals at a regular interval helps you consume up to 25-30% less calories, keeps hunger pangs at bay and energizes you throughout the day. Make it a point of eating 5 to 6 small meals a day, keeping a gap of 3 to 4 hours. When you eat from time to time, you tend not to binge and your urge for carb carvings reduces immensely.
2. Go for a Healthy Breakfast
Having a healthy breakfast goes a long way in maintaining an ideal weight. Many of us skip breakfast due to rush in the morning hours and some even believe it will help reduce calories intake. What happens when you skip breakfast? As per a research findings, people who skip breakfast tend to have a larger meal at lunch. Eating healthy breakfast also keeps you energized and mentally sharp throughout the day.
3. Take out your Entire Meal on a Plate
Fix on the quantity of meal you are supposed to have for a meal and take it out on a plate. How this helps? It does help you to eat within your required limit. Eating an extra 500 calories every day can increase your weight by 1/2 kg every week. So you can eat 500 calories less than your normal and reduce weight up to 2 kg a month.
4. Make Fruits & Vegetables part of your Diet
Include as much as fruits and vegetables in your diet and try to eat up to a mix of 5 different colors. You can eat a good quantity of them without putting on weight and stay fuller for a longer time. Fruits and vegetables help you maintain an ideal weight besides offering you a wide range of vital vitamins and minerals.
5. Protein Rich Diet
Eating a protein-rich diet influences our metabolic rate which helps in effective weight management. Including protein in your daily diet helps you keep fuller for a longer time thus limiting your carvings. As per Dietary Reference Intake (DRI), one should eat 0.8 gms of protein per kilogram of body weight.
6. Say 'NO' to Emotional Eating
Emotional eating can thwart your weight loss plan. People tend to eat more when they are weak emotionally. Get rid of the habit of turning towards food for comfort. Reach out for professionals or friends and families when you are stressed out or going through a difficult situation. Maintaining a healthy weight is possible when you are with the right frame of mind.
7. Have Dinner 2 Hours before Bedtime
Eating just before bedtime can leave you with a bloating feeling and cause sleep disturbance, which can make up sluggish the next morning. So eating dinner at least 2 hours before hitting the bed is essential.
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