Everyone's weight loss path is different. There is so much information available to get you started on the weight-loss path that it can be difficult to know how to proceed. However, there are simple ways to combat weight loss, such as changing what and how you eat and getting a good night's sleep. Here's more information on what you can do to begin your weight loss journey.
Fill your diet with vegetables
Eating plenty of vegetables can help you get started on your weight loss journey. Vegetables are rich in nutrients such as magnesium (good for bone health) and vitamin A (good for the immune system and vision)12.
They are also low in calories and high in fiber and water. As a staple food, they reduce calories without giving up nutrients and still give you a feeling of fullness.
The amount of vegetables you need depends on your age and activity level,3 but you should start with at least one to two cups (one cup is the size of a tennis ball) at each meal.
For breakfast, scrambled eggs with several eggs is a good option.
Extra virgin olive oil
Italian spices
Turmeric
Black pepper
A handful or two of chopped vegetables (spinach, tomatoes, etc.)
This scrumble can be served with fresh fruit.
For lunch, have a salad instead of a sandwich or wrap. You can also include sandwich or wrap ingredients such as lettuce and tomatoes4.
For dinner, add vegetables to your grain dishes, such as quinoa with roasted vegetables or whole-grain pasta with sautéed broccoli. You can also swirl, slice or shred vegetables to create fun alternatives, such as pesto noodles or tomato sauce.
Cauliflower rice is also a great option: use the pulse function on your food processor to chop 4 cups of cauliflower until it resembles grains of rice.
Add lean protein (e.g., salmon, chicken breast, lentils) and healthy fats (e.g., avocados, nuts, seeds) to the grains and pasta to complete the meal and provide essential nutrients.
What are healthy fats.
Healthy fats consist of unsaturated fats found in plant and animal foods. There are monounsaturated and polyunsaturated fats. These healthy fats have the following effects:56
Reduce bad cholesterol (LDL) and are good for heart health
Prevent dry eyes
Reduce inflammation
Promote brain and nervous system function
Choose healthier drinks
Drinking more appropriate fluids can also lead to weight loss: a May 2022 review found that reductions in weight, body mass index (BMI) and body fat percentage were associated with drinking low-calorie or calorie-free sweetened drinks instead of sugary drinks.7
Water is also a better choice because it not only helps control weight, but also offers more benefits. Drinking water keeps you hydrated, protects your spinal cord and helps flush out breakdown products8.
You can drink coffee in the morning, but be sure to wash it down with water. If you don't like the taste of water, use the following to flavor it
Fresh mint
Basil
Ginger root
Crushed berries
Squeezed juice of a lemon, lime or orange.
Also try black tea. Many teas, including green tea, are rich in antioxidants9.
Remember that active people sweat more, people with high temperatures are more susceptible to illness, and people who live at high altitudes or in places with drastic temperature changes can lose water from the body. These and other factors (age, gender, etc.) determine whether people consume more or less water per day. In other words, not all people need the same amount of water every day.
Be aware of snacks during weight loss
Snacks are a great way to provide nutrition and energy during times of hunger between meals. Choose snacks that contain fiber, fats and protein. These snacks can be hearty and contain important nutrients.12
Snacks worth trying include.
Nuts, seeds and fruit
1 cup raw vegetables and hummus or roasted chickpeas
Grated cheese or yogurt
Popcorn
Improving sleep and eating management
Chronic sleep deprivation increases the risk of diseases such as type 2 diabetes and heart disease.13 Another problem associated with sleep deprivation is weight gain.
According to a 2019 study, participants who slept less had increased feelings of hunger, food cravings, food reward, and food intake the next day.14
What is food reward.
Food reward has to do with how people evaluate the short-term value of food (e.g., whether they like or dislike it) while they are eating it.14Researchers in the 2022 review also found that impaired sleep patterns were associated with increased snacking on high-carbohydrate and high-fat foods. They also found that successful weight loss was associated with better and longer sleep.15
Adults should get at least seven hours of quality sleep, which they need. Good sleep hygiene, such as going to bed at the same time every night and limiting screen time, can also help ensure good sleep.16
Summary
Starting a diet can be difficult. Fortunately, there are a few things you can do, such as including more vegetables in your diet and drinking healthy drinks. Keeping a proper snack and sleep schedule can also be helpful for weight loss.
If you are having trouble losing weight, see a nutritionist who can tell you about other ways to lose weight.
