Weight loss tips for weight loss diet

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We all want to be slim, healthy and gorgeous. But we aren't! Why not?
It's simply because we gain weight by not controlling how much we eat.

Set goal + calorie counting + portion control + exercise = Weight loss

Here are a few tips to keep in mind to help you shave off a few pounds. Call them tips to lose weight - avoid gaining weight - get fitter - get healthier - feel good - look hot etc. You get the picture

Weight goal plan - decide how much weight you want to lose in a month - write it down - make sure it is do able - then get started
Be prepared for hurdles - e.g.. out for a business lunch, birthday party, traveling, leftovers that need finishing.
Don't repeat the words portion control like a parrot - learn what real portion sizes look like - then start following them. Always take slightly less than what you think you'll be able tp eat. You can always go for seconds later.
Turn the "E" word into a reality - and I am not talking "Entertainment" here - Its EXERCISE - just do it - You need 1 hour every single day
Calorie counting - you don't have to do it - we do it for you. Just don't be lazy to log in and enter your foods eaten several times a week. Consider measuring your food with a measuring cup or scale to see how much you are actually eating.
Not all foods are created equal - some are loaded with empty fat calories! Choose right and you wont regret it later.
Keep your water tank full - drink plenty of H2O, clear soups, coconut water, skim milk, home-made yogurt smoothies. Alcohol is not included!!!
Make a list of 7 foods you know are contributing to your expanding waistline - then avoid them like the plague
Follow the JUST ONE MORE NutritionVista rule - Add 1 more small fruit, 1 more green vegetable, 1 more low-fat dairy to your daily diet.
Regarding junk food - If your gut tells you you're holding a junk food in your hand - listen to your gut, not your taste buds. Slam dunk it in the garbage can.

Despite all the diet strategies you make for yourself, it eventually boils down to the calories you take in and those you burn off.

What about those tiny calories?
What do they mean for weight loss and my weight loss diet plan?

Energy that comes from food is in the form of calories.
Your body has a constant need for energy / calories for normal daily functioning, whether its for jogging, breathing or even sleeping

Not all macro nutrients in food store calories equally.
Though carbohydrates, fats and proteins are the main energy sources for your body, they are not created equal. Proteins and carbohydrates give your body about 4 calories per gram eaten, and fats give your body about 9 calories per gram eaten.

Some Trivia for you:
Here's a "Did You Know" grabber - Alcohol is also a source of calories, and your body gains about 7 calories per gram of alcohol consumed.
&
Here's a question - Why do beer drinkers have potbellies?

Now as soon as our bodies get the calories from the food we're eating - it either burns it up when we exercise adequately OR it stores it because we ate too many calories.
So, to prevent weight gain, we always need to remember the cardinal rule - "Thou shalt not eat more than Thy body needs, or Thou shall gain weight"

Cutting calories simply involves two basic aspects - portion control and learning to exchange high calorie foods with low calorie nutritious foods.

Bring it all together for successful weight loss

Eliminate high-calorie foods
Choose lower calorie alternatives
Cut portion sizes
Increase your physical activity

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User Comments

26 June, 2010 | Rachna | Reply

I think that best way to lose weight is eating healthy and balanced diet along with adequate physical activity. Many of the us now a days eat faulty diet, with lot of junk and processed food with little emphasis on physical activity. That is ultimately leading to growing number of cases of lifestyle related disorders like obesity, diabetes and cardiovascular diseases.

28 June, 2010 | Sangeetha Narayana Swamy | Reply

Dear Rachna,

If our Body Mass Index (BMI) is beyond 24.9, then we are considered overweight and if it exceeds 29.9 then we are obese. To lose weight we need to consume lesser calories than we spend. A dietitian will be able to calculate the BMI and then calculate the calorie need of that person per day. She will be able to write down a menu plan depending on the number of kgs the person has to lose, his physical activity and any underlying health condition. True, a precise diet plan along with a very effective physical activity enables a person to lose weight consistently and would also help to sustain it once the person reaches his ideal body weight.

Unprocessed and whole foods, fresh vegetables and fruits, low fat diary and diary products, minimal calories from fat and sugars will help in weight loss.

Thanks for your comment, Visit Nutritionvista.com more often for updates on Nutrition and Health.

Regards,
Sangeetha Narayana Swamy,
Senior Dietitian,
NutritionVista.com

14 March, 2010 | sarasen | Reply

Hi,I wanted to know which foods are loaded with empty calories.

16 March, 2010 | Poonam Vaswani | Reply

Hello Sarasen,

When foods provide a very large amount of calories compared to the nutrients they provide they are considered as empty calorie foods. They are usually foods which have a lot of sugar or fat, and include, sweets, candy, fizzy drinks, beverages with a high sugar content, alcoholic beverages, deep fried foods like, French fries, fried chicken, high fat crackers and chips.
Thank you for your query.
Poonam Vaswani, NutritionVista

22 February, 2010 | Surbhi | Reply

Hi, I have the following two queries

1. What is portion control?

2. Does coconut water leads to weight gain?

Please clarify.

23 February, 2010 | Kanchan Saggi | Reply

Hi Surbhi,

Thank you for your queries…

Portion control is all about understanding the amount of food your body needs so that it can handle the right amount of food at a time at ease. This is a very important principle of healthy eating. When you portion size your meals, it’s easy for the body to metabolize portion sized meals rather than large sized meals which eventually leads to fat accumulation in your body causing weight gain. Hence, it’s advised that you go for boiled corn in a small sized cup & enjoy a fruit along with it as a snack instead of taking a huge serving of boiled corn only. Remember you body requires a variety of foods but in small quantities.

Coconut water doesn’t cause weight gain. 240 ml of tender coconut water is just around 46 cals. It’s an excellent and a natural source of electrolytes. It is very light and easily digested and keeps your system cool.

I hope your doubts have been clarified.

Kanchan Saggi, Nutritionvista.com

23 February, 2010 | Poonam Vaswani, Dietitian,NutritionVista | Reply

Hi Surbhi,
I am really glad you asked this question, because portion control is an exteremely important part of weight management. It is an understanding of the amount of a particular food that one should eat . It also involves an understanding of a serving size and how many calories it contains.
Coconut water is a very healthy natural beverage, since it has no cholesterol and is very rich in minerals and vitamins. It does not lead to weight gain as long as you count the calories it provides (about 50-60 kcal per cup) and keep within your daily calorie needs.

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