10 ways to lose weight the healthy way
Losing weight is not rocket science, it’s a balanced diet
From juice diets to Atkins, everyone is talking about health fads at the moment. However, the best way to get fit is through a healthy, balanced diet. Arabian Business speaks to dietician Reem Abdallah, from leading wellness company Health Factory, on the top 10 ways to lose weight the healthy way. Abdallah recommends having a daily caloric intake that is less than or equal to the amount your metabolism burns. According to her, removing just 500 calories per day from your diet will help you lose 1 kg per week. “Make 50 percent of your carbohydrate intake, per day, whole grains. They will make you feel full (as they are high in fibers), regulate your blood cholesterol and sugar, and provide you with a variety of vitamins and minerals,” recommends Abdallah. When it comes to protein intake, opt for choices that are low in fat, such as lean cuts of red meat, turkey breast, chicken breast, and beans and peas. Some experts argue over this tip: whether to go for low fat and skimmed dairy products when dieting. While some of them insist that the fat in full fat products are more beneficial, others argue that they are fattening and that the fat has little to do with benefits. If your aim is to lose weight, Abdallah recommends going for the latter, like skimmed milk and yogurt. It’s a no brainer that some oils are simply healthier than others. Healthy oil options include olive oil, canola oil, and fish oil. Nonetheless, when on a diet, use all oils in moderation, no matter how healthy they are. On another note, cut down on butter, margarine and fried foods. The phrase “eat your veggies” was created for a reason. Vegetables are important in any diet, whether it’s to help you lose weight or just remain healthy. “Eat 4-5 cups of vegetables a day. Because they contain lots of vitamins, minerals and fibres, they make you feel full - especially if you consume them before your main meal,” says Abdallah. Most of us forget to drink water during the day, or we opt for coffee, tea, or juices instead. One way of making it a habit to drink water is drinking it whenever you feel hungry. According to Abdallah, sometimes, your brain mistakes thirst for hunger. Unfortunately, it’s become a habit for many to eat until they’re full. Experts advise against this, because it takes your brain 20 minutes to realise that your stomach is full. Stop eating before you feel full - just stop. Seriously, stop. This one’s a bit difficult, because it needs consistency. Tip number 9 is to keep a journal to record what you are eating on a daily basis. Even if you don’t feel like sitting down and writing your meals on a paper, try to do it anyway, because it will help you monitor the quality and quantity of your food intake and help you recognize any excess food you’re having. You don’t want to hear this, but to lose weight, you most certainly have to incorporate exercise into your daily routine. Still, it’s important to remember to go mostly for cardio exercises to burn fat. You can then do some weight lifting on the side to maintain your muscles. Your number one concern, however, should be cardio.