Weight loss or shedding extra kilos from the body has immense benefits ranging from improving looks to boosting overall health and immunity. However, many do not succeed in attaining the optimum weight. One of the main reasons attributable to this failure is inconsistency in diet.
Though there are divided opinions on how one should lose weight, the most promising one among all is diet change. If you watch what you eat and how you eat, you have already half way through the weight loss journey.
To those who are planning to lose weight or those who are aiming for a particular weight, here are 5 diet habits you need to practice:
1. Increase protein intake
Increase your protein intake on a daily basis. The right amount of protein is very much essential to retain your core strength and muscle mass while the extra weight is lost. But, a high protein diet is not recommended in the long run. One should contact a dietician, discuss underlying medical conditions and then seek recommendations on the amount of protein that can be consumed daily. According to the Dietary Reference Intake report an adult should consume 0.8 grams of protein per kilogram of body weight. It says an adult male should consume 56 grams of protein per day and an adult female should consume 46 grams of protein per day.
2. Increase fiber or roughage
Fibre or roughage are basically plant based and are highly recommended for weight loss. It is very useful to remove digested food material, cleansing the digestive system, and easing bowel movement. As per expert recommendation, an adult male and female should eat 38 grams and 25 grams of fibre per day.
3. Have water before meals
While trying everything to lose weight, many often we forget to keep a watch on the water intake. Water is a wonder liquid when it comes to losing weight. On an average a normal human being should drink 3-4 litres of water. One of the easiest ways to track water intake is by having it during important activities. For example, when you sit down for your lunch, drink a glass of water before eating.
4. Cut down carbohydrate
Even research studies have claimed that cutting down carbohydrates regulates the overall composition of the body properly. Doctors and experts have always suggested restricting the intake of carbohydrates and compensating it with proteins and vegetables. Even fitness trainers recommend cutting carbohydrate intake for weight loss.
5. Count your bites
Mastication, as it is referred to in Biology, is very essential for the food to be metabolised. Good metabolism ensures good health. Improper metabolism leads to several complications, the prominent one among which is constipation. So every time you chew your food, you are making it easier for the body to metabolise it. Food should be chewed 32 times before swallowing.
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