easy to follow diet tips
to help you lose weight and keep it off
in the long term
if you are interested keep read this paragraph
misleading weight loss information on
a lot of the internet
most of what is recommended is very very
questionable
and not at all science based these quick
fixes
and diet plans don't work and even if
they do
the lost weight comes back it is very
very important to understand
that the only way to lose weight and to
keep it off in the long term
is to make changes to your lifestyle no
shortcuts or crazy diet plans
just some basic lifestyle changes let's
get started with my five diet tips
to help you lose weight and to help you
towards a better and healthier lifestyle
tip number one
eat five to six smaller meals throughout
the day instead of binge eating
the logic behind this tip is that when
you eat smaller meals throughout the day
you're never really extremely hungry and
the chances of you
overeating is less when you overeat a
meal
multiple things happen in the body your
blood sugar and insulin level spikes
immediately
and once the food is digested there is a
rapid drop in the blood sugar and
insulin level this rapid spike and rapid
drop in the level of blood sugar
and insulin eventually decreases the
response of insulin in the body
leading to type 2 diabetes when you eat
smaller
and more frequent meals the rice and
drop of insulin in the body is more
controlled and more stable
also when you overeat most of the excess
calories that the body does not really
need
is stored in the form of fat deposits in
the body resulting in fat
gain so the solution is to eat smaller
more frequent meals throughout the day
instead of binge eating everything all
at once tip number two
no sweets or desserts after your meals
we are so so used to eating sweets or
desserts
after our meals it is so ingrained in us
while that is okay once in a while it is
not such a great
idea on a regular basis because once the
body has got whatever calories it needs
it converts everything extra especially
sugar
into fat but there is a way to trick
your body
lunch or dinner
or you can even have it in the evenings
as a snack or you can have it as a
pre-workout meal
or before your evening walks this will
definitely be a game changer in your
weight loss journey
tip number three cut down added sugars
packaged fruit juices biscuits
milkshakes flavored yogurts
are examples of foods with a lot of
added sugars in them
in fact i have made a list of such foods
in my last
video cutting down on these foods and in
effect cutting down on the level of
added sugars
is the single most effective thing that
will help you in your weight loss
journey
it has been scientifically shown that
people whose diets predominantly consist
of added sugars
are more prone to the risk of heart
diseases diabetes
and obesity so here is what you can do
to cut down on the level of added sugars
swap fruit juices with real whole fruits
swap cold drinks or soda with drinking
water
swap packaged yogurts with homesick curd
don't buy these foods in the first place
from supermarkets
because it is difficult to resist the
urge of having these foods when they are
just lying around in the house
tip number four is portion control while
you don't need to starve yourself or go
on crazy diets for weight loss
you have to exercise some amount of
portion control
the best way to do that is one start
with
less amount of food on your plate than
you think you can eat
and two follow the 20 minute rule of
eating
it takes approximately 20 minutes for
our brain to receive a signal of
fullness from our stomach
so if you eat your food slowly and chew
it properly
chances are you would not have to go for
that second helping of food
which means that you will end up not
over eating your food
which means that no excess fat storage
in the body
even if it seems impossible to eat
slowly in today's fast-paced world
we must strive to find at least 30
peaceful minutes for eating our food
tip number five compulsory evening snack
make it a point to eat a homemade snack
in the evenings
every single day evenings are the time
when we are most prone to eating
unhealthy or junk food items and you can
easily change that if you plan for your
snacks beforehand
or at least keep some nuts and fruits
handy i have a detailed video on seven
different vegetarian snack options that
you can easily make at home
also if you eat an evening snack you're
less likely to overeat during the dinner
these five diet tips that i've given you
in this video might or might not work
for you
you'll have to try them out and give it
at least four to five weeks for them to
work
in spite of following all these tips if
you think that your weight loss is a
struggle
don't hesitate to consult a doctor and
look at
other hormonal or thyroid issues other
than these five diet tips
the two other pillars for good health
are exercise and good sleep
make sure that you exercise for at least
150 minutes
every week you can do whatever you like
for example strength training
aerobics dance yoga whatever suits you
and you are committed to
good undisturbed sleep of 7 to 8 hours
is also crucial for repair and recovery
of our system
in fact it has been scientifically shown
that good sleep is directly proportional
to a healthy weight
let me know in the comments section
which of these diet tips you found the
most useful and you are most likely to
follow i'll see you guys in my next
video take care until then
bye
