What is Healthy Weight Loss?
It’s natural for anyone trying to lose weight to want to lose it very quickly. But people who lose weight gradually and steadily (about 0.5-1.0 KG) per week are more successful at keeping weight off. Healthy weight loss isn’t just about a ‘diet’ or ‘program’. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
Once you’ve achieved a healthy weight, rely on healthy eating and physical activity yo help you keep the weight off our the long term.
A healthy lifestyle involves many choice. Among them, choosing a balanced diet or healthy eating plan So how do you choose a healthy eating plan?
According to Dietary Guidelines for Americans 2015 - 2020, a healthy eating plan:
- Emphasises fruits, vegetables, whole grains and fat-free or low-fat milk
- Include lean meat, poultry, fish, beans, eggs, nuts
- Is low in saturated fats, trans-fats, cholesterol, salt and added sugars
- Stays within your daily calorie needs
Eat Healthy and Enjoy It!
A healthy eating plan that helps you manage your weight includes a variety of foods you may have considered. If ‘healthy eating’ makes you think about the foods you cant have, try refocussing on all the new foods that you can eat.
Eat the Rainbow
Add a variety of calories to your plate. Foods like dark, leafy greens, oranges, tomatoes – even fresh herbs – are loaded with vitamins, fibres and minerals. Try adding frozen peppers, broccoli or onions to stews and omelet to give them a quick and convenient boost of colours and nutrients. Or make a red sauce using canned tomatoes (look for ‘low sodium’ or ‘no salt added’), herbs and spices.
Fresh, Frozen or Canned Fruits
Don’t think just apples or bananas. All fresh, frozen or canned fruits are great choices. Be sure to try some ‘exotic’ fruits too! One caution about canned fruits is that they may contain added sugar or syrups. Be sure to choose canned varieties of fruits packed in water or in their own juices.
Fresh, Frozen or Vegetables
Try something now! You may find that you love grilled vegetables or steamed vegetables with herb you haven’t tried like rosemary. Panfry vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish- just microwave and serve.
*When trying canned vegetables, look for vegetables without added salt, butter or cream sauces.
A New Test on an Old Favourite
If your favourite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. You can even try a recipe that uses dry beans in place of higher-fat meats.
With these tips, you can include almost any food in your healthy eating plan and still lose weight or maintain a healthy weight.