Excess weight or being overweight is one of the main concerns with the present day world. Not only does it create a low self esteem, but obese people are more susceptible to various ailments including stroke and heart attack.
Controlling diet is one of the important factors in losing weight. It is however not advised to decrease the diet drastically as it can cause health related problems and will not be quite effective or in some cases may create an opposite effect. It is hence required that one controls his/her diet with proper planning.
Before we go in details about how to reduce the diets let us know why we gain weight.
Our body needs energy to perform tasks; hence we consume food to fulfill these energy needs. If you consume more calories than you spend through activities then you will gain weight. Hence to reduce weight one needs to either decrease the intake of food, increase the amount of activities or a combination of both. A plan including combination of both is most effective and healthy at the same time.
Some Ways To control Your Diet
Following are some ways through which you can control your diet and at the same time save your body the harsh penalties of going through a crash diet.
Make Small Changes
If you eat an extra burger every week for one year, you will gain an extra 10 pound. Similarly if you reduce one burger every week, then ultimately you lose 10 pounds at the end of the year. Hence you can easily lose weight by making small constant changes.
Replace Fizzy Drinks With Water
Fizzy drinks, even the diet ones are great fat source and put on considerable amount of fat. Hence totally avoid fizz drinks and instead drink water.
Use Skimmed Milk Instead Of Whole Milk
Whole milk contains high amount of fat. So instead of drinking whole milk or using it in tea or coffee, use skimmed milk which is much healthy and fat free.
Eat Food Items Which Contain Lot Of Fiber
Food items like- Raspberries, Split peas, Artichoke, Broccoli etc. which contain good amount of fiber are good for controlling diet. The fiber content keeps you full and at the same time helps in good bowel movement.
Decrease Your Sugar Content
Decreasing sugar from your food intake can reduce your calorie intake. You can use artificial sweeteners instead of sugar for your tea and coffee.
Avoid Eating Fast Food
Fast food like – Burgers, French Fries etc. are full of un-healthy fat and do not contain nutritional value. Hence pack homemade lunch for office and avoid eating outside at any cost.
Note Down Your Calorie Intake
Keeping a tab on your calorie intake can be a great way to reduce weight. Take a notebook with you everywhere you go and note down how much calorie you consumed. Now based on this data, try to reduce the calorie intake on a daily or weekly basis. The reduction in calorie intake need not be drastic but consistency is the key.