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Hi! I understand your concern for losing weight, but certain basic information is required to help you out, such as your height, weight, activity pattern, sex, and dietary regimen and so on. Your preferences and dislikes are important, while prescribing a diet. I shall list a few guidelines for weight loss. Modify them according to your eating pattern, culture and timings.
- A well balanced diet helps a great deal to lose weight. Adherence to a strict diet is essential. Avoid falling out of the prescribed guidelines. This requires a lot of will power.
- Careful choice of foods is helpful. Foods that can be included in other's diet might not fit in your diet. Eat five or six meals a day. Eating frequently helps in keeping away your hunger pangs, and thereby prevents bingeing. Smaller interval between meals provides satiety and ensures weight loss.
- Baby carrots, cherry tomatoes, pretzels, skimmed yoghurt and fruits or fruit salad are some of the best snack time foods.
- Make use of unsaturated fats, rather than saturated fats, as the latter results in unhealthy weight gain and other complications, such as atherosclerosis, hypertension and so on.
- Skimmed milk, and low fat milk products are beneficial, rather than whole milk and yoghurt.
- Fresh vegetables and raw fruits contribute to complex carbohydrates and phytonutrients. They also increase the feeling of fullness of a meal, in conjunction with whole grains, cereals, legumes and pulses.
- Deskinned poultry, lean meat, fish and egg white are good sources of animal protein that also increases the satiety of a meal. Red meat has a great amount of marbled fat, which is harmful to the system. Avoid bacon, hamburgers and other forms of processed meats.
- Avoid junk foods, such as burgers, pizzas, potato wedges and chicken nuggets, especially with fizzy drinks or carbonated beverages. Carbonated beverages provide empty calories, thereby contributing to no essential nutrients. They provide a huge lot of calories with the above said junk foods and results in weight gain.
- Avoid the usage of processed foods, such as white flour, refined sugar and so on. Baked foods such as puffs and burgers have a high fat content.
- About eight to ten glasses of water helps in the removal of drugs and other metabolites. Many a times, thirst is mistaken for hunger.
- Regular cardiovascular exercise for thirty to forty five minutes proves beneficial to the system.
- Lifestyle modifications that contribute to weight loss are abstinence from smoking and alcohol.
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