There has been a rampant spike in obesity since the last decade. More than 1.9 billion people are affected by obesity. With the growing availability of processed foods, an unhealthy lifestyle, gaining unhealthy weight has become more than easy. Obesity is a complex condition that could be due to several reasons such as unhealthy habits, poor diet, sedentary lifestyle, stress, and certain drugs. Keeping track of your BMI (body mass index) helps you know if you’re obese, i.e., if your BMI is 30.0 or higher, it falls within the obesity range.
Weight management or weight loss revolves around lesser calorie consumption and higher calorie expenditure. The key to weight loss is consuming food with high nutrients and less calories. Setting a calorie range and planning a workout plan everyday can help bring a sense of discipline and regularity to lose weight.
The following weight loss food can help in better weight management and reduce obesity.
OATMEAL: The high content of fibre in oatmeal provides satiety for a longer period. It is rich in protein and less in sugar which makes it an ideal breakfast choice for weight management.
CHIA SEEDS: It is rich in fibre and a major source of protein. Chia seeds promotes satiety and thereby avoiding unnecessary overeating.
WALNUTS: Rich in antioxidants, vitamins, folate, omega-3 fatty acid, manganese, and copper. The fibre and protein in walnuts help to keep you fuller for longer and thus stops you from binge eating.
MIXED NUTS: Peanuts, cashews, pistachios are a major source of antioxidants, fibre and protein that helps reduce cravings and provides ample amount of satiety.
CHICKPEAS, BEANS, AND LENTILS: Similarly, to oatmeal, pulses have soluble fibre that may slow down digestion and absorption.
EGGS: A rich source of protein and vitamin D. They help increase body metabolism and provide a feeling of satiety, stopping the person from consuming unwanted calories.
QUINOA: It is abundant in insoluble fibre and other nutrients that help you keep full, increase body metabolism, and reduce food craving.
SOUPS: Soups are an extremely healthy way to start a meal. Home-cooked soup can include plenty of vegetables and lentils. These supply plenty of nutrients as well as health benefits. Soups supply a feeling of satiety and prevent you from overeating.
SPINACH: It is low in calories and rich in Vitamin K, Vitamin A, folate, iron, calcium, Vitamin C, fibre, calcium, protein, and zinc. One cup of these nutrient-dense leaves has only 10 calories. The fibre in spinach helps to keep the digestive tract on track and prevents constipation.
CRUCIFEROUS VEGETABLES: Cruciferous vegetables like broccoli, cabbage, brussels sprouts, and cauliflower have a combination of protein, fibre, and low energy density, making them an ideal food for weight loss. Broccoli juice reduces weight by supporting and boosting bodily functions like insulin sensitivity and good bacteria modulation.
COTTAGE CHEESE: Eating cottage cheese is a wonderful way to boost your protein intake, which is important for building and maintaining muscle. It is also very satiating and high in calcium.
CHILLI PEPPER: Capsaicin in chilli pepper is effective in increasing body metabolism. It also gives a feeling of satiety.
COCONUT WATER: It has potassium and high bioactive enzymes, which improve the metabolic rate in the body, thus helping the muscles to burn more calories.
GREEN TEA: The catechins and the caffeine in the green tea helps boost the body metabolism and thereby increasing the rate of fat burning. It is also rich in antioxidants and promotes general health.
CAFFEINE: Regulates body weight by increasing energy expenditure, which means you burn more calories via increased fat breakdown and body heat production. Some studies show that caffeine can cause modest weight loss in humans.
Nutraceuticals for weight management are as follows:
- CURCUMIN: Reduces the absorption of cholesterol.
- PLANT STEROLS/STANOLS: Increases the excretion of cholesterol.
- BERBERINE, POLICOSANOLS, PSYLLIUM & SOLUBLE FIBRES: Decreases the absorption of cholesterol.
- BERBERINE, PROBIOTICS, SOLUBLE FIBRES & SOY: Increases excretion of bile salts.
- ARTICHOKE PLANT STEROLS/STANOLS: Reduced the formation of cholesterol.
- GREEN TEA PLANT STEROLS/STANOLS & PROBIOTICS: Reduces the formation of cholesterol.
Other tips to follow along with a healthy diet
- Exercise is a key part of weight loss. Just keeping track of the diet is not enough to give the desired results. It is important that one consults an expert before starting any kind of workout depending on the weight of the individual.
- Planning your diet and setting mini goals is more effective than focusing on one large goal.
- Avoid getting overly hungry. Waiting to eat until starving can make it harder to be mindful of healthful choices.
- Another tip is to choose exercises that are enjoyable. People might need to experiment to determine their preferences. To implement an exercise routine or any other form of physical activity, one must enjoy doing it so that doing it regularly in their day-to-day life doesn’t feel like a chore.
- Patience is essential when trying to lose weight. Weight loss is a slow process, so being consistent and determined is crucial to get you to your desired weight.
- Work on getting adequate sleep and managing stress levels in addition to choosing healthful foods and staying active, as sleep and stress affect health.
Foods to avoid when managing weight
- Instead of fried foods, people should eat food that is baked, broiled, or grilled. Fried food has zero nutrients and they add unwanted calories in your diet.
- Carbonated drinks are high in sugar and add unwanted calories with zero nutrients.
- Alcoholic beverages tend to trigger different unwanted health conditions along with slowing the body metabolism making you gain unhealthy weight.
When trying to lose weight or maintain a healthful weight, it is important to choose the right foods and to avoid those that are calorie-dense but low in fibre, protein, and other healthful nutrients. It is also important to be mindful of portion sizes, even for healthful foods. Planning a physical activity that one enjoys or choosing a workout plan that is suitable for one’s body type is essential so that incorporating them in regular life does not feel like a chore. Weight loss is a long journey, being consistent is key.
