“Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.” - Lee Haney
There are many of us who don’t see ourselves exactly as we are. Many young women, for example, tend to believe they are fatter than they actually are. This might explain the popularity of unhealthy fad diets. Changing the way we eat is the best way to lose weight.
In this article, we’re looking at how to eat healthily and lose weight.
Our Tips for Eating Healthily
To lose weight, we have some advice to help you:
- Before you do the shopping, plan out your meals for the week. This will stop you from grabbing any last-minute purchases that may not be that healthy.
- Steam food.
- Opt for oils rather than butter when cooking.
- Use olive oil, sesame oil, or rapeseed oil. Choose the first cold-pressed oil as it retains the Omega-3 oils.
- Replace salt with gomashio.
- Replace sugar with honey, agave syrup, or cinnamon.
- Avoid processed foods.
- Use the freshest products possible.
- Replace cow’s milk with vegetable milk (oat, almond, hazelnut, soy, etc.).
- Limit your consumption of red meat.
The key to eating healthy is planning ahead. If you’ve got nothing to eat at lunchtime, you’ll be tempted to pick up a sandwich or ready meal or eat somewhere that isn’t particularly healthy. This will do nothing to help you to lose weight.
Make sure you always have something healthy prepared like a salad with sweetcorn, rice, whole grain pasta, seasonal vegetables, and lentils, for example. Making a salad takes less than a quarter of an hour.
Find out more about healthy eating.
Losing Weight at Breakfast
How can you do it?
Your healthy habits have got to begin with breakfast. Forget sugary cereals and white bread. Replace the cereal with muesli and vegetable milk. Have a banana, green tea, or black coffee.
If you prefer something on toast, opt for brown bread with a bit of butter, yoghurt, and some fruit. If you prefer something savoury, then you can enjoy some cheese and ham. Eating eggs should provide you with enough energy for the morning. That said, we don’t always have time in the morning to make scrambled eggs.
Consider setting your alarm 10 minutes sooner to give you time to make them. Avoiding sugar and choosing something fatty should stave off hunger before 11:00.
Maybe you don’t like eating in the morning. Maybe you’re not hungry when you wake up. In this case, don’t force yourself to eat in the morning. Just make sure that you don’t head straight to the vending machine once you get into work.
You can also make yourself a smoothie to drink on the way to work with bananas, kiwis, and oranges to start your day right.
Check out some great meals for losing weight.
Losing Weight with a Balanced Lunch
The key to eating healthy is planning ahead.
Going to work?
Put together a lunchbox the night before that you can warm up or reheat during your lunch break.
You should also consider batch cooking all your lunches for the week on the weekend before work. Then you won’t have to worry about what you’re going to eat once you’re at work. You can also cook meals for the evening if you tend to not be in the mood for cooking when you get home from work.
If you have something cold at lunchtime, you can always cook loads of rice and pasta for your salads for the week. The advantage of salads is that you can customise them to your heart’s content. You can add tuna, soy, walnuts, cheese, olives, tomatoes, cucumber, aubergine, courgette, carrot, cauliflower, apples, and pretty much any fruit or vegetable that takes your fancy. You can add sweetcorn, beans, sunflower seeds, pumpkin seeds, and an olive-oil-based sauce.
Lunch is an important meal. It needs to be rich in protein and carbohydrates and include plenty of vegetables so that you don’t feel like snacking throughout the day.
If you prefer something warm, make something with veggies that you can heat up. Then you can bake some chicken and have it with vegetables, quinoa, potatoes, or brown rice. You can add a bit of cheese and have a fruit salad with it.
Why not have some grapefruit as a starter, salmon with rice and green beans, and low-fat yoghurt for dessert?
Avoid Snacking Throughout the Day if You Want to Lose Weight
Do you often feel like having a snack during the day?
Eating healthily won’t work if you keep snacking.
Like with other meals, you need to be careful about what you eat if you want to lose weight or avoid gaining weight. Make sure you avoid chocolate bars which are full of sugar and saturated fat.
You probably want to avoid anything on bread. That said, you can eat a bit of milk bread and four squares of dark chocolate. Even pastries are quite calorific at around 120 calories each. In fact, you should just avoid all sweet pastries.
Forget about ice creams in summer and opt for low-calorie milkshakes. Cakes and pies are also off the menu. If you fancy an apple pie, you might just want to have an apple instead. Of all the desserts, a flan is probably the least calorific.
It’s recommended that you eat almonds if you’re hungry. While they’re quite calorific, they’re better for your health than the other things we mentioned. Hazelnuts are also a good choice. Around 100g of them have half as many calories as everything else we mentioned.
If you prefer savoury snacks, you can have a bit of cheese. However, make sure it’s a low-calorie cheese. You can also have carrot and cucumber sticks. A slice of bread with hummus should also stave off hunger.
You should also have green tea and water to drink throughout the day if you want to avoid snacking.
Discover the best diets for sustained weight loss.
A Light Dinner for Getting Rid of Extra Weight
Avoid fish and meat for dinner and have something vegetarian. In fact, fish and meat are hard to digest and you run the risk of having a bad night.
Have potato, butternut squash, leek, carrot, or turnip soup or some lentils. You can have some slices of brown bread with boiled egg, too.
You can have a vegetarian starter like a mushroom, spinach, or potato omelette with a salad. For dessert, an apple should do the trick. You can also have yoghurt as long as it’s low in sugar and fat. You can also have ginger, lemon, or cinnamon tea with it. These drinks are great in the winter. Don’t drink within an hour of going to bed as you’ll probably be up in the night going to the toilet.
In any case, avoid heavy meals so that you can digest while you sleep. A bad night’s sleep can have negative effects on your body and lead to weight gain.
So are you ready to give it a go?
If you'd like to learn more about healthy eating, nutrition, and cooking, consider getting help from one of the many talented and experienced private tutors on Superprof. There are several different types of tutorials available but they all fall into one of three main categories: face-to-face tutorials, online tutorials, and group tutorials.
Face-to-face tutorials take place between just the tutor and one student. This means that all the tutor's attention is on you. While this is great for ensuring that you learn quickly, it also comes at a cost. Outside of your tutorials, the tutor will be preparing and planning your lessons and will factor this extra time into their hourly rates. Face-to-face tutorials are usually the most costly type of tutorial but they're also usually the most effective.
Online tutorials are similar to face-to-face tutorials as they have the same tutor-student ratio. However, your tutor won't be in the same place as you. Instead, they'll teach you remotely using a computer, webcam, and video conferencing software like Skype. Since the tutor doesn't have to travel to their students and can schedule more tutorials each week, they tend to charge less than their face-to-face counterparts.
Finally, group tutorials are between one tutor and several students. With each student paying for the tutor's time, these tend to work out as the cheapest per student per hour. Unfortunately, the tutor won't be able to tailor the tutorials or the course to each student.