Healthy Eating Habits For Weight Loss!


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    The best way to lose weight is to find a balanced diet, cut down junk from your plate, and add physical activity to your routine. These three practices will create a deficit in calories and achieve the ideal body mass index. Out of the two, cultivating a healthy eating habit appears is the toughest to develop. However, a healthy and balanced diet works as the foundation stone of any effective weight loss program. Hence, in this article, we will discuss how to start eating healthy to lose weight and stay motivated in following a healthy eating plan.

    Healthy Eating Habits to Lose Weight

    Portion Control:

    Our families and restaurants serve us massive portions, which has convinced us that these are the quantities we need, though our actual calorie need per meal is way lower than what we consume. One easy way to eat healthily and lose weight is to portion control and include high fiber food in every meal.

    Make Breakfast Paramount:

    Every nutritionist recommends a healthy breakfast to lose weight. The first meal of the day is the most important of all our meals. This meal must have lean protein and high fiber foods, which aids weight loss and keeps you satiated through your work hours. Healthy foods to eat while losing weight would include eggs, beans, and fruits in your first meal.

    Slow Down, Chew More:

    In addition to what we eat, we must also focus on eating healthy to lose weight fast. One trick is to put your fork or spoon down while you chew on your food, which helps us eat slowly. Eventually, this works toward cutting back on calories. When we invest time to consume food, instead of just chewing it quickly, our body registers the feeling of being satiated, which takes about 20 minutes to reach the brain. Chewing down the food also makes sure you churn down all nutrients, and your food is mixed well with saliva for proper digestion.

    Stop Multitasking While Eating:

    Eating is one of the most significant activities that keep you going, and you must pay full attention to your food and what you are eating during your meals. We have cultivated the habit of a working lunch or scrolling through Instagram or social media. While eating healthy foods to lose weight is vital, it is equally vital to concentrate on eating lest consuming more than you need or intake food items you should avoid.

    Drink More Water:

    The human body has 70% water, meaning you must stay well hydrated and keep guzzling. The body itself is pretty intelligent and sends the brain messages to sip up by causing thirst. Don’t miss out on responding to its thirst pangs. Water keeps you well-hydrated, gives you flawless skin, and keeps you full for longer, thereby stopping you from unnecessary snacking.

    Snack Smartly:

    When you’re aiming to lose weight, you have to make smart snacking choices. Instead of chips and candies, try to eat protein bars as protein help lose weight. The key to losing weight is to make every meal a healthy meal. Hence, some healthier snack choices are mixed nuts, kale chips, apple slices with peanut butter, and dark chocolates with almonds. Again, be mindful of the serving size and avoid binge munching on them.

    Pile Up On Proteins:

    We cannot stress enough on healthy proteins for losing weight. If you are relatively less active — for fat loss, your daily protein consumption should be between 1.6 and 2.2 grams of protein per kilogram. Those who engage in heavy exercises, looking at building muscles, or are involved in sports, should take 2.2-3.4 grams of protein per kilogram to lose weight and maintain a healthy weight.

    Cook Your Lunch:

    It can be a busy day, but nothing is more yielding for your health, like cooking your lunch instead of buying it. It not only saves money but inspires healthy living. Chicken, fish, cereals, pulses, curd, and veggies are healthy foods to eat every day to lose weight. You can refer to a meal planner as well. We have comprehensive options of high fiber-rich foods in India, so it is wise to include such high fiber and low carb foods in your meal plan.

    Sleep Abundantly:

    With our urban lifestyle, work pressure, and the stress that accompanies it — sleep has become a luxury. This broken sleep routine often triggers midnight snacking and introduces several health ailments. Sleep also helps keep the appetite hormones like ghrelin and leptin in check. An adult needs at least 8 to 9 hours of sleep a day.

    Stop Weekend Cheat Meals:

    Cheat meals are an overrated concept and ruin a healthy diet behavior that you’ve carefully maintained for the entire week. If you want to treat yourself, feast on dishes made from healthy proteins to lose weight. Stay away from sugar, unhealthy carbs, and fats as much as possible, even during weekends or while eating out.

    Must Read: Diet Vs Exercise: The More Effective Weight Loss Method!


    With work and business infringing on your time, it’s often difficult to take time out for exercises and physical activities. Due to which many people suffer from obesity and its side effects. Many wonder how to lose weight just by eating healthy, and in our detailed account, we have listed down ways to lose weight by eating healthy. However, there are no shortcuts in the journey to weight loss. Your consistency is the only key.

    For personalized weight loss services from top-notch industry experts, visit your nearest Oliva Skin & Hair Clinic. Do not forget to like and share this article.

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the key to leading a healthy life and wellbeing is to celebrate food and bodies. At Oliva Clinics, Mrinal is the chief nutritionist. She supervises our nutritional staff and helps establish policies and procedures, and provides administrative direction. Before joining Oliva Skin & Hair clinics, she was the chief dietician with Nephroplus.

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