What You Need To Know About Losing Weight.

When you are trying to lose weight, you have to create some plan for yourself, some type of intention, something that will direct your attention in a way that is different from what you have been doing in the past that seem not to work for you.

So today I will be listing what most people fail to do when trying to lose weight.

1. Portion control

Most times, a lot of people who are on a weight loss journey fail to portion the size of their food correctly and this lead's to overfeeding.

I know most times you'll be wondering why you hit the gym always and even after exercising, you still don't burn off those unhealthy fats? 

Portion control could be one of the problems.

So what does portion control do for you?

Portion control helps you choose a healthy amount of a certain food, help you get the benefits of the nutrients in the food without overeating. 

It is one of the ways we digest food easier which helps us to reach and maintain a healthy weight.

How can we control our food portions?

We do this by using smaller plates to dish our food.

Evidence suggests that sizes of plates, spoons, and glasses can unconsciously influence how much food someone eats.

For example, using large plates can make food appear smaller which often leads to overeating.

But Simply using smaller dishes or glasses can lower the amount of food or drink you consume and this makes you feel satisfied.

So if you're exercising and not being mindful of how you eat, it will hinder you from achieving your goal.

Evaluate yourself today and find out what you're missing.

Now when trying to lose weight you need to be cautious of your meal serving size.

Half of your plate should be filled with vegetables this could be salads or cooked leafy vegetables. These foods are highest in fibers and lowest in calories, they're highest in vitamins and minerals. 

Then fill a quarter of your plate with foods highest in protein and healthy fat. This could be fatty fish, eggs, chicken breast, etc also try to reduce fried foods.

 

Finally fill only one-quarter of your plate with carbohydrates like rice, potatoes, etc fruits and starchy vegetables like peas, corn, cassava.

When you load up on carbohydrates you end up eating more calories in total than having a balanced healthy plate.

Also don't forget drinks like soda, juices, alcohol can be high in calories and sugar. To reduce to the barest minimum and go for healthy alternatives such as water, unsweetened natural fruit juice, tiger nut drink, soy drink, etc.

3. Start all meals with a glass cup of water.

Drinking a glass of water up to 30 minutes before a meal can help you reduce food intake and makes you feel full.

4. Mindful eating

Eating quickly makes you less aware of getting full and therefore increases your chances of overeating.

Avoid distractions when eating such as pressing the phone, talking, watching TV, etc (I think everybody is guilty of this, including me 😁 but then we can all do better).

So focus on your meal when eating, don't rush, chew slowly before swallowing. You'll enjoy your food this way and it will help reduce your chance of overeating.

Unwanted weight gain may start with large portion sizes. measuring your food, using smaller dishes, drinking water before meals, and eating slowly can all reduce your risk of overeating.

At the end of the day, portion control is a quick fix that improves your quality of life and helps prevent binging.

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