Written by Achiever Foods Nutrition Unit
A friend told me a story of how she has been measuring her weight using the tight clothes she wears. Well you may also be depending on some friends and family to tell you how you look. I assume you got an honest feedback so far.
All the same, the best way to measure your weight is to use a body weighing scale for accurate results.
Losing weight if you are overweight or obese is a very great decision. This can help you prevent a lot of diseases like diabetes, high blood pressure, and also prevent you from becoming prone to the novel coronavirus. Looking for healthy ways to do this is as important has having a long-term benefit. This can help prevent certain side effects that comes with other quick weight loss formulas on the market.
Research has revealed that depending on your commitment to a weight loss plan it can take averagely 3 months or more to begin to see significant changes when done in a healthy way. Nonetheless this can vary from person to person in the sense that lifestyle and dieting habit may vary from person to person.
Weight Loss: Weight loss occurs when you burn more calories than you consume each day.
Weight Gain: Weight gain occurs when you consume more calories than you burn each day
Weight Maintenance: You maintain your weight when you burn calories as much as you consume each day.
Calories: Every food you eat has some calories in the form of energy. Calorie burning simply means using the energy in the food you eat for body functions.
If you want to lose weight you either eat less calories in food or you burn more calories by increasing your daily activities or workouts. Generally, when you are able to achieve a good weight loss you will find some satisfaction in your achievement.
We have a list of healthy ways you can lose weight:
1. Meal Planning
Planning your meals right is the first step to ensuring a well-balanced nutrient dense meal. Apart from you saving time and money, it helps you practice portion control. Portion control has to do with how much food you consume per serving. Most restaurants have standard servings per plate which can lure you into eating too much calories thereby affecting your weight. But when you plan your own meals you are able to eat in small servings and have a mix of healthy fats.
2. Managing Calorie Intake
Most people who want to lose weight completely avoid carbs. But this can be detrimental to your health in the long term. Good carbs are very good source of calories for the body like beans, sweet potatoes, yams, lean meat. Therefore, don’t completely avoid all carbs entirely. However most refined and starchy carbs like sugar, white bread, pasta are calorie foods you should limit drastically if you want to lose weight.
Calories are usually calculated based on an average of a 2000 calorie diet for a healthy individual. For instance, when you buy a food item, there are two key things to look for on the nutrition table. Thus, the number of servings and calories. For instance, if there are 20 biscuits in a pouch and each biscuit represents 50 calories, you will be consuming 1000 calories (20 x 50) by eating the full pouch. Some products display the energy content of the full pouch. So you will have to divide the total energy figure by each biscuit you consume to know the calorie per serving (1000/20)
That means, you must always be mindful of net calories when eating packaged foods so you will know how many more calories to eat from other foods. Therefore to lose weight, you need to burn an average of 500 or more calories in a day.
Daliha Slim Teas helps in suppressing your appetite and preventing you from overeating and also enhance calorie burning ability for weight loss.
3. Eat Plenty Fibre
Fibrous foods help you feel full for long periods. This is because they digest more slowly as compared to sugary foods.
A study revealed that women between the ages of 25 and 45 were able to avoid weight gain by eating fibre rich foods. Foods like oats, legumes, nuts, green veggies, fruits like turkey berries and strawberries are good sources of fibre. You can also make a smoothie with other fruits and add some fibre rich powder like Daliha Turkey Berry Powder.
Meanwhile some fruits like mangoes have very high sugar content so you may want to limit its intake just as you have to limit refined sugars.
Unsaturated fats are good for the body. They help in the absorption of some vitamins, support heart health etc. They are usually found in salmon, almonds, hazel nuts, avocados, sardines etc. These foods help you stay full for a long time.
However bad fats like saturated fats and trans fats like hydrogenated oils which is usually found in most processed foods can contribute to weight gain. One trick is to reduce intake of pastries, fried foods etc and always read food labels before you consume them. Use healthy oils like canola oil, olive oil, vegetable oil.
5. Liquids before Meals
Drinking water right before a meal makes you feel full so you may not be able to eat a lot of the food served. You can enjoy drinking water by including tea drinking into your diet.
This is because amidst the numerous benefits with teas, Daliha Slim Tea helps boost metabolism makes you feel fuller because of presence of some active organic components which is very key in losing weight. Daliha Slim Tea is organic, caffeine-free and gluten-free without any recorded side effects.
Research has revealed that taking caffeinated foods over time can affect the thyroid hormone ability to improve metabolism. This in the long term can lead to weight gain. Daliha Slim Tea are caffeine free and also very good for vegans. You will also love the taste and aroma.
6. Burn Calories
Research has revealed that women burn about 5-10% fewer calories than men at rest (during breathing and heart pumping of blood). Hence its easier for men to lose weight quickly as compared to women using a diet equal in calories.
You lose weight daily by burning the calories you consume through increased activity like exercising (jogging, swimming, brisk walking, etc). Having energy to exercise is as important as the energy that will be used. Daliha Slim Teas contain Iron and other essential organic constituents which helps in distributing oxygen to cells for a sustained energy during exercise.
7. Consult Your Physician
Losing weight in a healthy way can be challenging if you are on some other medications. This is because some drugs affect the thyroid hormone which slows down metabolism and thereby increasing weight gain over time.
If you want to lose weight you may want to consult your physician to know if your drugs have some impact on your weight. It means that this can be a critical factor in determining how soon you will achieve your goals.
Losing weight can be very exciting if you follow the schedules. What is more beneficial is losing weight in a healthy way so you don’t regain it after. You can actually make it a lifestyle by making sure you are not missing out on your favourite meals but most importantly ensuring you are eating right in the right way at the right time.
If you need more information on planning weight loss program, send us a mail on: [email protected]
You can also contact us +233 24 842 3588 and our Nutrition Unit will attend to you.