Weight Loss Tips: 10 Lifestyle Changes To Reverse Obesity

Healthy meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fibre intake should be 25–30 grams daily. (Image Source: Getty)

Eliminate trans fats from the diet, and minimise the intake of saturated fats, which has a strong link with the incidence of coronary heart disease. (Image Source: Getty)

The following foods are healthful and often rich in nutrients: Fresh fruits and vegetables, fish, legumes, nuts, seeds, whole grains, such as brown rice and oatmeal. (Image Source: Getty)

Foods to avoid eating include: Foods with added oils, butter, and sugar, fatty red or processed meats, baked goods, bagels, white bread (Image Source: Getty)

Keep a food and weight diary Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. (Image Source: Getty)

Regular physical activity can help a person lose weight and is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss. (Image Source: Getty)

Eliminate liquid calories: It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits. (Image Source: Getty)

Measure servings and control portions: Eating too much of any food, even low-calorie vegetables, can result in weight gain. (Image Source: Getty)

Stay positive: Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated. (Image Source: Getty)

Stimulus and cue control: Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. (Image Source: Getty)

Inputs by: Dr. Sanjay Verma, Director, Minimal Access, GI and Bariatric Surgery, Fortis Escorts, Okhla Road, New Delhi. (Image Source: Getty)