10 simple rules for weight loss

Here are 10 simple rules that help in losing weight. When you follow these tips, you not only lose weight but also maintain it forever. Many people across the world have obtained successful results with the help of these tips. You can follow them too as they are simple and easy to follow.

  1. Eat whole foods that are low in sugar and rich in fiber such as fruits and vegetables, lean proteins, nuts and whole grains. Lean chicken, beef, and fish are best sources of lean protein. Some of the healthy fruits and vegetables include apples, oranges, blueberries, broccoli, asparagus, peppers and carrots.
  2. When you consume 4 to 6 small meals during the day instead of 3 heavy meals, it enhances your metabolism. This in turn works beneficial to burn optimum calories which are required to achieve weight loss.
  3. Choose low glycemic carbohydrates like whole wheat foods, vegetables and oatmeal. Avoid refined or processed foods that are available in bags or boxes. Such foods do not provide adequate nutrients essential for good health and wellness.
  4. Fiber is very necessary to keep your hunger pangs at bay. It keeps your tummy full and also controls blood sugar and insulin levels that leads to accumulation of fats. Consumption of 25 to 30 grams of fiber in a day largely contributes towards weight loss.
  5. Include at least one type of lean protein in your meal as it helps in satisfying hunger. In addition, protein helps in providing essential building blocks for maintaining lean body mass. It also helps in losing body fat effectively.
  6. Include sufficient amounts of healthy fats that can be obtained from foods like walnuts, olive oil, almonds, and other Omega 3 products. In order to help your brain function correctly, it is important to consume healthy fats as they act as best antioxidants. Such essential fatty acids help in preventing many health diseases too.
  7. Include 5 to 10 servings of fresh fruits and vegetables in a day as it helps in fulfilling your micronutrient requirements. Vegetables are packed with fiber that controls your appetite thereby eliminating hunger.
  8. Have water or green tea instead of soft drinks that contain high amounts of calories. There are several health benefits of green tea and you should drink at least 1 ml of fluid that is caffeine free for every calorie you ingest. Drinking 8 to 10 glasses of water or green tea works wonder to eliminate body fat.
  9. Your daily intake of fat should be well balanced. There should be a perfect balance between saturated fats, monounsaturated fats and polyunsaturated fats. Besides, inclusion of Omega 3 essential fatty acids that is rich in antioxidant in your nutritional plan is essential to obtain weight loss.
  10. If you want to maintain consistency once you achieve fat loss, it is important to incorporate good habits. Map out your daily meals and strictly follow them. Also, cardio workouts for 30 to 40 minutes daily and adequate amount of sleep at night are essential to maintain a healthy weight and good health.