Blog

11-01-2022
8 Tips For Eating Your Way To A Healthier Weight: A Beginner’s Guide

We all know that eating our way to a healthier weight can be done by opting for foods lower in calories and higher in nutritional value. However, what does this really mean? How do we find the right balance of nutrients for our bodies so we feel energized rather than exhausted after every meal? 

You will be glad to know that it’s not as complicated as it sounds! Here are 8 easy tips to help you get started on your journey towards a healthier weight today. 

Tip #1: Start By Making Small Changes

If you are just starting on your weight loss journey, it is important to build healthy eating habits. It’s best to start small and gradually build on your progress over time. This way, you’ll be less likely to feel overwhelmed and give up before you’ve had a chance to make an impact on your lifestyle.

Start by identifying ways in which you can improve your diet. For example, if you love bread and carbohydrates, consider choosing whole-grain bread over plain white bread for added fibre. Additionally, you can start by drinking more water than you normally would. 

Continue to gradually add more changes until you’ve reached your goal of a healthier weight. Weight loss isn’t hard if you stick to a regime that you can maintain. 

Tip #2: Don’t Restrict Your Diet

Healthier Diet, Lifestyle Changes, G & L Surgical Clinic, Dr Ganesh Ramalingam

Don’t deprive yourself! Restricting your diet is one of the most common reasons people fail to maintain healthy eating habits over time. Instead of depriving yourself of all your favourite foods to see results, start by making one or two small changes to your diet.

Additionally, if you have the habit of skipping breakfast, here’s why you should break this habit. Studies have shown that people who skip meals are more likely to overcompensate during their next meal, meaning the calories add up even quicker. 

Plus, skipping meals can make it challenging to keep your energy levels high, which will leave you tired and irritable and hinder your efforts to lose weight. So don’t skip meals – instead, eat small, frequent meals throughout the day to keep up your energy levels and avoid binging later. 

Tip #3: Fruits & Vegetables Are Essential For Weight Loss

Make sure that you include plenty of fruits and vegetables in your diet. They are low-calorie, nutrient-rich options that can help fill you up without going over your calorie limit for the day. Additionally, they’re a great way to get the vitamins and minerals your body needs daily.

Tip #4: Cut Back On Processed Foods

Not only are processed foods high in calories, but they also often contain unhealthy fats, sugar, and sodium. If you love processed food, start making a change in that habit today. Opt for whole foods whenever possible to keep your diet healthy and balanced.

Tip #5: Drink Loads Of Water

Make sure you’re drinking enough water. Often, we mistake thirst for hunger, so ensure you’re drinking plenty of fluids throughout the day. Water is a calorie-free way to hydrate your body and maintain energy levels, so drink up! 

If water isn’t your thing, try adding some fresh lemon or a squeeze of orange to add flavour while still giving you the hydration you need.

Tip #6: Avoid Sugars & Sweeteners And Opt For Protein-Based Foods

Protein-Based Foods, Low Calorie, Diet, Healthy Diet, Lifestyle Changes, G & L Surgical Clinic, Dr Ganesh Ramalingam

Sugars and any other food containing natural or manufactured sugar are high in calories while offering little nutritional value. You should instead ensure that you’re eating enough protein. Protein is essential because it provides energy and keeps us feeling fuller for longer. 

Plus, if you want to lose weight or maintain your current body mass index (BMI), research shows that people who consume more lean proteins have better success with their weight-loss goals. 

Choose lean meats, tofu, legumes, and eggs as your primary sources of protein. Alternatively, consider adding oatmeal, eggs with whole-grain toast, or low-fat yoghurt for a protein-packed and nutritious meal.

Tip #7: Find Time To Exercise 

Exercise is a great way to speed up weight loss while keeping you healthy and strong. It reduces the risk of injury by strengthening your muscles, increasing bone mass – which can help improve cholesterol levels, lower your risk of diabetes, boost energy levels, and improve your mood. 

Begin by taking short walks every day and setting a goal on the number of steps you’d like to complete. If walking isn’t your thing, consider a quick low impact exercise at home. With the advancement of technology, guided exercise videos are readily available online. Just select your favourite activity and work your way up towards a higher intensity from there. 

Tip #8: Get Plenty Of Sleep

Sleep is often overlooked in weight management, but it’s just as important as eating right and staying active. Getting enough sleep allows your body to recover from the day’s activities, helps your muscles grow, reduces cravings, and boosts your metabolism.

Studies have shown that getting enough sleep can help improve your belly fat levels.

Conclusion

In conclusion, while weight loss is no rocket science, having a fixed regime, whether it’s in your exercise or meals, can aid in achieving your goals.

Mindset is also equally important in your weight loss journey. By keeping your weight loss goals positive and aiming to work on small changes over time – such as cutting back from 2,500 to 2,300 calories a day or walking 30 minutes a day instead of an hour. Thinking about your weight-loss goals in a positive light can help you stay motivated and make healthy choices.

We hope that you find these suggestions helpful in achieving your goals and making small changes over time. Find your pace and keep going!

Alternatively, if you are currently experiencing weight management issues and have difficulty losing weight, G&L Surgical offers specialised treatment for obese patients. 

Our team at G&L Surgical provides surgical and non-surgical treatments to aid bariatric patients achieve sustainable weight loss. Visit https://www.glsurgical.com.sg/weight-loss-procedures/ to learn more or speak to our team at +65 6255 1234 for assistance.