Best tips to lose weight and improve health

If you're looking for the best tips on how to lose weight and keep it off, there is endless advice on the internet.  The real key to safe and successful weight loss is to adopt a healthy lifestyle that suits your individual needs.
Follow these tips to get you back on track and headed towards your weight and fitness goals.

Ditch added sugar
Added sugar, especially from sugary drinks, is a major reason for unhealthy weight gain and health problems like diabetes and heart disease. 
Cutting out foods high in added sugars is a great way to lose excess weight.

Include healthy fats
Fat is often the first thing that gets cut when one is trying to slim down, but healthy fats can help you reach your weight loss goals.
Include healthy fats like nuts like walnuts, almonds, seeds like pumpkin seeds, sunflower seeds, fatty fish like mackerel, tuna.
What’s more, fats help you stay fuller for longer, decreasing cravings and helping you stay on track.

Minimize distractions
Eating at the dinner table is a good way to enjoy meals and keep your weight down. 
It also allows you time to reconnect with loved ones, such as family and friends. 
Eating while distracted, like in front of your TV/computer can cause you to consume more calories and gain weight. 
https://pubmed.ncbi.nlm.nih.gov/23446890/  

Snack smart
Snacking on unhealthy foods can cause weight gain. 
An easy way to help shed pounds or maintain a healthy weight is to have healthy snacks available. 
Pre-portioned servings of roasted channa /makhana in your car or cut-up veggies in your fridge can help you stay on track when a craving strikes.

Be your own chef
Cooking more meals at home has been shown to promote weight loss and healthy eating. 
Focus on cooking more meals at home is a great way to keep your weight in check. 
Experiment with new, healthy ingredients while saving you money at the same time.

Load up on fiber
Fiber is found in healthy foods including vegetables, fruits, beans and whole grains. 
Some studies have shown that simply eating more fiber-rich foods may help you lose weight and keep it off.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/ 

Protein packed breakfast​
A protein-packed scramble made with eggs and sauteed veggies can help you shed pounds. 
Increasing protein intake in the morning may also help you avoid unhealthy snacking. 
Eating more protein can also improve appetite control throughout the day.
 

Don’t drink calories​
People know they should avoid sodas and milkshakes, but they don’t realize that even sports drinks advertised to boost athletic performance can be loaded with unwanted ingredients.
Sports drinks and flavored waters tend to be very high in calories, artificial colorings and added sugar. 
Focus on hydrating with water to minimize the number of calories you drink throughout the day.
Tender coconut water, dilute buttermilk, fresh lime water (without sugar) are also good options. 

Walk...Walk...Walk​
Many people believe they must adopt a rigorous exercise routine to jumpstart weight loss.
While different types of activity are important when you’re attempting to get in shape, walking is an excellent and easy way to burn calories. 
In fact, just 30 minutes of walking per day has been shown to aid in weight loss

Buddy up​
If you are having trouble sticking to a workout routine or healthy eating plan, get a buddy to join you and help you stay on track. 
Studies show that people who slim down with a friend are more likely to stick with weight loss and exercise programs. 
They also tend to lose more weight than those who go it alone. 
https://pubmed.ncbi.nlm.nih.gov/10028217/ 

Load up on veggies​
Vegetables are loaded with fiber and the nutrients your body craves. 
Increasing your vegetable intake can help you lose weight. 
Studies show that eating a salad before a meal can make you feel more satiated, causing you to eat less. 
Filling up on veggies throughout the day can also help you maintain a healthy weight.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264798/ 

Get a hobby, fill the void
Boredom can lead you to reach for unhealthy foods, according to studies. 
Finding new activities or hobbies is an excellent way to avoid overeating caused by boredom.
Studies show that being bored contributes to an increase in overall calorie consumption because it influences people to eat more food, healthy and unhealthy.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4381486/ 

Don’t deprive yourself
Telling yourself that you will never have your favorite foods again is unrealistic. 
Depriving yourself will only make you want the forbidden food more. 
Indulge in your favorite food but have a small portions. 
Remember, you must satisfy your mind, not your stomach when it comes to indulging in your favorite food. 

Avoid fad diets
Fad diets are known to help one lose weight fast.  
These fad diets however are very restrictive and not easy to maintain in the long run. 
This leads to yo-yo dieting, where people lose weight, only to gain them back. 
Studies have shown that yo-yo dieting can increase the risk of diabetes, heart disease, high blood pressure and metabolic syndrome. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241770/ 

Carry weights to lose weight
Adding weightlifting to your gym routine can help you build more muscle and tone your entire body. 
Studies have shown that weightlifting gives your metabolism a small boost, helping you burn more calories throughout the day, even when you are at rest.
https://link.springer.com/article/10.1007/s00421-001-0568-y?LI=true 

Stay Hydrated
Drinking enough water throughout the day is good for overall health and can even help you maintain a healthy weight. 
People who drink water before meals have been shown to eat fewer calories.  
One study found that those who were not adequately hydrated had higher body mass indexes (BMIs) and were more likely to be obese than those who were properly hydrated.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893474/ 

Be a smart shopper​
Make a shopping list and stick to it. It is the best way to avoid impulsive buy of junk food. 
Another way to limit unhealthy purchases at the grocery store is to have a healthy meal or snack before you go shopping. 
Studies show that hungry shoppers tend to reach for higher-calorie, unhealthy foods.
 

Be mindful of your food​
Rushing through meals or eating on the go may lead you to consume too much, too quickly. 
Focus on every bite, enjoy the flavors. 
Focusing on eating slowly and enjoying your meal, even if you have limited time, is a great way to reduce overeating.

Flour and wheat flat lay on a wooden background

Say no to refined carbs
Refined carbs are foods that have had their fiber and other nutrients removed. 
These include white bread, items like biscuits, cakes, naan etc. made from maida. 
Instead, choose sources of complex carbohydrates like Daliya (broken wheat), brown rice, oats, pulses, legumes.