I was stuck in a conundrum of dieting and weight loss. But very soon ,I realised, that it is not sustainable . My weight loss had slowed .It wouldn’t move , even though I was counting all the calories that went down my throat . As a result, my relationship with food was becoming very unhealthy and unhappy . I started researching more and figured that dieting or fasting(read intermittent fating), is actually the worst form of weight loss. Your body goes into a state, where the metabolism slows down to the extent that it starts hoarding resources . As a result you feel lethargic, all the time . A better way to approach the weight loss, while maintaining a good relationship with your food is to go on a more sustainable lifestyle change.
Lose half a kg a week and that is it ! That is the best place to shed body fat ;gradual weight loss may help smooth out lumps and bumps . Stay in the low lane- and keep fuelling your cellulite -smoothening workouts by following these five- fat blasting strategies.
1. Cue Your portions
Easy way to measure portions is to use your hand , rather than using the scale to monitor your food . Here is how.
- Your palm will hold a piece of meat slightly less than hundred grams
- A fistful of uncooked Pasta is as much as half a cup
2. Graze don’t Gorge
Plan on three small meals and 2-3 snacks a day , spaced no more than 4 hours gap. Researchers, at the University of Michigan, found that women who follow this Mini meal plan are Leaner and have less body fat than women who eat the same number of calories packed into two or three big meals. Eating small portions often also helps keep your metabolism revved up and stomach full ,so you don’t over eat.
3.Cut 100 calories per meal
It’s a lot easier than you may think and it adds up fast with 300 to 500 calories cut, + 400 more burnt with the exercise plan. You will lose slow and steady. Skim the fats off the soups, stews and sauces and use 1 tbsp less of oil while cooking. Both are good for saving calories.
4.Choose Extra filling foods
Extra filling foods are high in fibre and water, such as broth base soups and raw veggies and fruits ,which are particularly talented at satisfying ones appetite . So you’ll want to stop eating sooner. Study of 150 overweight people found that those who had soup everyday for a year, lost 50% more weight than people who didn’t . According to another study, munching on a salad with fat free dressing before your meal may cut your calorie intake by 12%. Next time you are setting out for a party, snack on a bowl of salad ,beforehand. Chances are that you won’t over eat later.
5. Avoid junk food
Cookies, chips and colas- they are all packed with Calories and not enough nutrients as other Health Care options. Recent US study that surveyed more than 7000 adults, confirmed that women who ate a calorie dense diet, had a higher BMI and weighed more.
Foods that help in fighting fat
Add these products to your shopping list, for satisfying the appetite and burn fat to put you on the road to smoother you.
Oatmeal: A 2006 study found, that the fibre in the rolled grain curbs appetite without a truckload of calories .The perfect combo to help you eat less and lose weight.
Vegetable juice : Consider taking a glass of it ,before meal time and you’ll eat up to 135 fewer calories lesser.
Nuts: Add a few small servings of your favourite variety to your diet . The fibre and good fat in the nuts ,makes them very filling, so your weight stays steady.
Fat free milk: Several studies have shown a link between calcium and body fat. As calcium intake increases, body fat decreases and one study show that two servings of calcium everyday may reduce the risk of gaining weight by as much as 70%.
Green tea: Compounds in the therapeutic tea, may help boost your body’s metabolism and fat burning abilities according to recent control clinical studies.