Diet and weight loss is usually associated with starvation. However, this is wrong because you can effectively lose weight without being on strict diets and skipping meals. All you need to do is follow these 6 golden rules regularly, and soon you will notice the results.
- Include enough antioxidants in your diet
Proper and healthy nutrition is much more important than the number of your calorie intake. Your daily diet should include foods that are rich in antioxidants and phytonutrients which are essential for proper body function. Antioxidants protect your body cells from damage caused by the free-radicals, thus preventing the damage of DNA as well. In this way, they speed up the metabolic processes in the body, i.e. the conversion of fat and sugar into energy. There are many fruits and vegetables that are rich in antioxidants, including blueberries, goji berries, beans, figs, artichokes, plums, red grapefruit, grapes, cherries, lemon water, cinnamon etc.
- Take fiber foods as much as you can
For people who want to manage their body weight, regular consumption of fiber-rich foods is more than necessary. There are many foods which are an excellent source of fiber, such as apple, mango, plums, orange, melon, kiwi, green leafy vegetables, corn and many others.
According to a recent study published in the Journal of Nutrition, regular intake of fiber-rich foods can prevent weight gain and stimulate weight loss. The two-year study showed evidence that the increased intake by 8 grams of fiber to every 1,000 calories reduced the body weight by 4 ½ pounds. For example, if your daily calorie intake is 2,000, increase your fiber intake by 16 grams.
- Drink plenty of water
Drinking plenty of water significantly aids the process of losing weight. A properly hydrated body can is the best prevention against overeating. A number of people usually confuse thirst with hunger and they reach for food instead of water. Therefore, any time you feel food cravings, drink a glass of water first and after 30 minutes see if you are still hungry.
- Reduce salt intake
In the United States, the maximum sodium daily intake recommended is 1,500-2,300 mg.
Salt improves the taste of your favorite meals and therefore it often leads to overeating. Moreover, a study conducted on animals confirmed that high sodium intake makes the fat cells larger.
Too much salt intake also leads to water retention. Excess fluids in the body have negative impact on heart health because they it has to work more actively in order to pump the fluids through the body. Furthermore, excess burden on the heart and pressure on the artery walls can damage the cardiovascular system, increase the blood pressure and lead to kidney failure.
Processed foods are the main source of excess sodium. Therefore, try to consume more fresh fruits and vegetables and avoid consumption of processed and fast food.
- Eliminate sugar consumption
Sugar is the number one cause for increased obesity worldwide in the past few years. The problem is that we do not consume just sugar but a combination of sugar with fat found in many sweets and cakes. Cupcakes, chocolate biscuits, caramel frappucinnos and similar, are foods with poor nutritional value and overloaded with additives such as colors, preservatives and flavors. Moreover, they have very high glycemic index and are very low in fiber.
- Increase the intake of vitamin C
There was a study conducted in 2007 and published in the Indian Journal of Medical Research, which included 84 participants with type 2 diabetes who casually received 500 or 1,000 mg of vitamin C on daily basis, for a period of six weeks. The study results have shown drastic reduction of blood sugar, cholesterol (LD), triglyceride and insulin levels. Also, many of the participants lost weight during the 6 week period. On the other hand, the participants who received 500 mg of vitamin C did not notice any significant results.