Losing weight is hard work, but losing weight and keeping it is even harder. When you are still there jubilating about your weight loss, before you know it you can’t pull your jean zipper up again. If you want to lose weight and keep it you have to follow the same routine and keep it, it’s not just about exercising, the food you eat and your lifestyle matters a lot.
And here are the ways to lose weight and keep it;
1. Eat a big breakfast
Don’t just make breakfast a priority but eat a large healthy breakfast packed with fibre like wheat, oatmeal or beans. When you skip breakfast you tend to crave unhealthy snacks which are high in calories. Meanwhile, a study has found that women who eat large breakfast have less hunger pangs than those who eat small breakfast.
2. Eat 30 grams of fiber a day
Eat more of fibre and limit your sugar, calories and saturated fat intake. Some of the foods rich in fibre are quinoa, barley, wheat, oatmeal, okra, potato, carrot, peas, vegetables.
3. Stop taking any beverage that’s not water, tea, or coffee
Most of us can’t do without these soft drinks, I know because even now I look at chilled soft drinks while inside the traffic and I do a hard job of talking myself out of buying it. It’s even worse when it’s given to me for free but these sodas and juices contain up to 18 teaspoons of sugar and 240 calories per 20-ounce serving, yet they have no nutritional value at all. Experts point to soft drinks as one of the top contributors to the obesity epidemic.
4. Stock your freezer with vegetables
Vegetables give you the biggest nutritional value, fresh vegetables are perfect but to preserve your vegetable store the, inside your freezer. And when you have vegetables stored up in your freezer, eating healthy is easy.
5. Eat proteins
While women need about 46 grams of protein a day, men need 56 grams. If you intend to keep your weight in check work on eating proteins every day. It takes your body time to digest protein than fats or carbs which means you will be feeling full for a long time after taking protein.
6. Drink black coffee
Coffee doesn’t just make you stay awake, it can also help your metabolism so drink a cup of black coffee a day. As a woman, do not take more than 2 cups a day!
7. Easy on the alcohol
When drinking, you might not realise that drinks beer, wine or spirit have about 125 calories, meanwhile, taking these calories often can add up because something has to accompany your drink like a plate of pepper soup or asun.
8. Take Monosaturated fats (MUFAs)
They help you lose weight rather than accumulate it. When researchers asked women to switch to a 1,600-calorie diet high in MUFAs, they lost a third of their belly fat in just 4 weeks. Sources of MUFAs include olive oil, canola oil, peanut oil, safflower oil and sesame oil, avocados, peanut butter, and many nuts and seeds.
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