Fad diets have certain restrictions or complex rules that give the impression of carrying scientific heft, when, in actuality, they simply remove the complete food groups, so you cut down on your calories.

The rules are hard to follow and once you stop, you automatically put on all the weight you’ve lost. Contrary to depending on these gimmicks, there are a few successful keys to weight loss management. You need not follow all of them but the more you implement them, the more you will be successful at losing weight and more important, keeping it off for a long time.

Think about adding a new method or two each week or so, and remember, that a lot of these suggestions, don’t work for everyone. You can decide what feels right for you to create your own weight loss plan.

Begin A Healthy Diet

A healthy diet simply means rich in vegetables, fruits, while grains, and legumes and low in refined grains, sugary foods and saturated fats. You can include fish, poultry and lean meats and dairy foods.  Target eating 20 to 35 grams of fiber as it helps fill you up and slows the absorption of carbohydrates. 

 Maintain Those Portions 

You should eat a lot of broccoli and spinach but in terms of higher calorie foods, the basic key is portion control. Look at the size servings on all the food labels as some of the small packages have more than one serving, so you may have to double or triple calories, fat and sugar, if you are planning to eat the complete thing. 

Eat Mindfully 

It includes increasing awareness about when and how much to eat. Keeping a watch on how much to eat means keeping an eye on what you are going to be eating, enjoying each bite, and understanding what you like and not to keen on eating. This will keep you eat less, while you enjoy your food at the same time. 

 Eat Slowly And Chew Well 

An element of mindful eating enables giving the brain satiety signals, so slow eaters tend to feel full and eat less. The process of chewing could stimulate satiety signals. Along with it, eating slowly will make you aware of the smell, taste and texture of the foods, which could lead to happiness with lesser calories.  Remember that, the pleasure often comes from the first few bites of the food.

Don't Depend Upon Will Power

You could control your food environment, to avoid filling your plate up with food and stuff yourself when not hungry. It simply means not eating unhealthy food at home or keeping them out of your sight. You can even change your routine so you need not encounter temptations. Use tiny plates, bowls, cups and utensils- you could buy portion- controlled plates or portion control devices, all kinds are accessible online. Put the snacks into small bowls or bags; avoid eating them from large bags or boxes. 

Look For Emotional Triggers That Could Make You Over Eat

For instance, you could eat more when upset, or stressed out or even when really happy or excited. To differentiate between being really hungry and emotional eating, rate your hunger level, before, during and after eating.   If you could eat for reasons apart from hunger, look for non food activities that you can do like going for a walk or run.

 Get Enough Protein In Your Diet 

Studies have shown that protein increases satiety a lot more than carbohydrates do. Protein helps minimize muscle loss during weight loss. Look for lean sources of lean protein or those which are rich in healthy fats. Studies have shown that dividing your protein helps in weight loss, contrary to eating in huge amounts.

Eat Regularly And Choose Healthful Low Calorie Snacks

Most people find that starving themselves for a couple of hours make them eat a lot more when hungry. Look for a meal timing pattern that suits you. Plan a healthy snack, if you want to want to eat between meals like low fat yogurt with berries, hummus with baby carrots.

Lastly, get enough sleep. Very often, we tend to forget about getting proper sleep. Studies have shown that very little sleep could lead to weight gain as it could affect one’s appetite. So, to avoid over eating and to ensure the body burns off enough calories, get proper sleep.

Looking at all the above, it does seem tough and scary, nevertheless, when determined to achieve a certain goal, nothing can stop you. So, in case you have any doubts or further queries about how to lose weight, the healthy way, then get in touch with the dietician at Gyan Ayurveda