Dietary changes that can make you slim
IN a grab-and-go culture bolstered by a sedentary lifestyle, losing and maintaining body weight can be difficult. But simply tweaking your diet with equally convenient, but less fatty and calorie-filled foods, according to nutritionist and dietitian Jenelle Solomon, could see you achieving a slim summer figure.
“Calories are one of the main contributors to weight gain, and sadly they form a large part of many foods that are at your convenience. The same is also true for fats, especially in processed foods that help to pack on the weight as well, and so you want to pay a little more attention to the ingredients in those foods that you are likely to consume daily,” Solomon said.
She said the list of foods and their effects on the body vary. However, there are certain groups of foods and certain habits that have been identified as playing key roles in the weight management process. Below she lists certain eating habits could make you either lose or gain weight:
Unhealthy carbs
If you avoid refined carbs such as pasta, white bread and white rice, and substitute with brown and whole grain products, not only is the nutritional content higher, but you also avoid unhealthy spikes in your blood and promote the growth of friendly bacteria which are integral to breaking down body fat.
Sodas and other sugary drinks
Sodas are packed with calories and sugar. Other drinks, including energy drinks, shakes, and coffee, usually have a high calorie and unprocessed sugar content that is known to increase the consumer demand for more sweets.
Diet foods
Buying thousands of dollars worth of the diet version of the types of foods that should be excluded from your diet to encourage weight loss is usually a lesson in futility. In fact, it could be counterproductive, as diet food can trigger sugar cravings and contribute to weight gain. It also encourages a habit of not simply cutting off things that are bad for you. You should know that not everything has an alternative.
Sugary foods
Don’t get tempted by the pastry shop next door or the fresh donuts on the office table. Think about how slimmer your waist could be with a controlled or sugar-free diet. Choose natural snacks such as fruits and vegetables. Not only are they low in calories, but they are high in nutrients. Fibre also forms a large part of these foods, which often means that they make you feel full for longer periods, causing you to eat less.
Fatty, processed foods
Avoiding fatty foods and embracing lean protein such as low-fat dairy products, eggs, poultry, lean beef, seafood and legumes will contribute fewer fats and calories and more protein to your diet. Processed foods such as canned goods, frozen meals and processed meats go through a stage where they are stripped of beneficial nutrients while the calories remain.
Water
Water is as important to hydrating the body as it is to the weight loss process. While juices trigger the demand for more sugar, water fills you up and usually reduces the demands of your appetite. However, if the body is not adequately hydrated, it could act in reverse, contributing to hunger and snacking urges.
Solomon also emphasised the importance of exercise, pointing out that the weight management process cannot be adequately controlled solely by good eating habits. She says that exercise, even walking or running for short periods daily, could help you to achieve the slender figure you desire.
