11 Proven Steps For Fast And Effective Weight Loss

Eat Slowly:

Chewing your food thoroughly helps you eat more slowly, reducing food intake and preventing weight gain.

Practice Mindful eating:

Start mindful eating, and stop when you feel full. Fill your plates with nutrient-dense foods, not loads.

Eat more protein:

Protein can increase fullness, reduce hunger, and lead to eating fewer calories, which is linked to weight loss.

Eat fibre-rich foods:

Eating fiber-rich foods may increase satiety, helping you feel fuller for longer as it slows down digestion.

Include Good Fats:

Fats play a crucial role in a healthy diet. Opt for natural sources like nuts, fish, olive oil, and avocado, and avoid fat-free products that are high in sugars.

Eat without distractions:

Eating while watching TV or playing computer games may lead to overeating. Paying attention to what you eat can help you consume fewer calories.

Proper sleep and avoid stress:

Sleep and stress both affect your appetite and weight. Lack of sleep disrupts appetite-regulating hormones and stress increases cortisol levels, leading to higher calorie intake.

Eliminate Sugar drinks:

Sugary drinks are linked to weight gain and health issues, as the brain doesn't process liquid calories like it does solid foods, leading to overeating.

Carb Intake:

Choose quality whole grains to keep hunger at bay and prevent weight gain.

Avoid late-night snacks:

Late-night snacks often lead to high-calorie choices like soda instead of healthier options.

Hydration:

Drinking water before a meal can help you eat less and lose weight, as it reduces the amount of food consumed without significantly affecting satiety.

Inputs by:

Nutritionist Harleen Gill