Research shows eating breakfast helps you control your weight. But, some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients.
Some people think missing meals will help them lose weight, but it's been shown eating small & frequent meals during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
Fruit and vegetables are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone.
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about eight to ten glasses of fluids, preferably water, every day. Moreover, water is required to boost and maintain the metabolism.
Foods containing lots of fibre can help keep you to feel full, so you don't end up eating excess calories. Fibre rich foods include fruits and vegetables, whole grains like wheat, bajra, jowar, oats, beans and lentils.
Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance.