While you probably want to eat healthily to avoid being overweight, you don’t want to go on diet after diet and watch your weight yoyo. A balanced diet is the best way to lose weight and keep it off. However, a lot of us fall into the trap of going on diets and most brands are aware of this. That’s why new weight-loss techniques spring up all the time. However, there are ways to lose weight that aren’t great for your health.
So, with that in mind, let’s have a look at how changing the way you eat can help you to shed those pounds and keep them off.
Tips for Eating Healthily and Losing Weight
A balanced diet is all about organisation and planning.
- Think about why you don’t eat what’s best for you:
- Short on time
- Can’t be bothered to cook
- Lack of good ingredients
- Lack of imagination
Soon you find yourself buying something ready-made, ordering a takeaway, eating fast food, or microwaving something full of fat. Cooking is sometimes viewed as a waste of time and a source of stress. However, cooking can be easy and you’ll soon find a way to love it.
Organisation and planning: This is the best way to cook healthily and lose weight. Here’s some advice to help you get over your fear of cooking:
- Think about what you’ll eat during the week: this can take ten minutes and will help you avoid buying ready-meals.
- Don’t go shopping when you’re hungry: this is a quick way to be tempted to buy unhealthy snacks.
- Limit your consumption of red meat.
- Opt for oils rather than butter when cooking.
- Replace sugar with honey, agave syrup, or cinnamon.
- Don’t buy factory-made snacks and ready-meals.
- Replace cow’s milk with vegetable milk (oat, almond, hazelnut, soy, etc.).
- Steam food.
- Ensure that your cupboards always have brown rice, whole grain pasta, tuna, sweetcorn, beans, lentils, olives, and seasonal vegetable.
Prepare your lunch the night before so you don’t go buy something on your break the next day.
- Try batch cooking. On Saturday or Sunday, cook all your meals for the next week. This will help you save a lot of time.
Preparing healthy meals doesn’t take ages.
Discover some great meals for losing weight.
What Food Should You Eat to Lose Weight?
Forget the idea that there are certain foods for losing weight. A healthy diet includes everything. Certain ways of cooking are good for losing weight. For example, you’ll never lose weight if you fry everything in oil.
You should also pay attention to seasoning and how much you put on everything you eat. Don’t fall for diets telling you to eat nothing but proteins or cabbage, for example, as you’ll end up with deficiencies. Some foods like red meat and processed foods can lead to weight gain.
To lose weight, eat a balanced diet of fruits and vegetables. They’re often low-calorie and rich in vitamins and minerals, fibres, and water content.
Green vegetables are particularly good when wanting to lose weight: spinach, lettuce, green beans, cabbage, celery, fennel, courgette, etc. In the summer, you can enjoy aubergines, which are great for absorbing fat.
In terms of fruit, avoid sugary fruits like dates, cherries, or grapes. Apples are better. Avoid fruit juices and jams which tend to include a lot of sugar and very few vitamins.
Don’t take protein out of your diet, either! While red meat can lead to weight gain, it’s not from the proteins but rather the fats. Proteins are essential for building muscle and you can find it in eggs, meats, dairy products, and in soy products if you’re vegetarian or vegan.
Pay attention to how much starch you consume, too. They can help you manage your appetite and avoid snacking but don’t exceed around 100g of the stuff and have wholegrain pasta when you can.
Learn more about the best ingredients for weight loss.
Are there Effective Diets for Losing Weight?
Don’t bother with these diets with silly names. The only diets that work are the ones that work in the long-term and lead to a healthy life rather than a temporary weight loss.
Avoid losing weight too quickly as the second you finish your diet, you’ll start to see the weight coming back. Weight loss needs to be lasting to be effective. That’s why a diet that promises a flat stomach in two weeks should be avoided.
Two things will affect your weight: diet and exercise. If you do both of these, your body will thank you.
Here are three “diets” that can help you lose weight:
- The Mediterranean diet, which is mainly fresh fish, fruits, vegetables, and olive oil.
- The flexitarian diet, which is based on reducing how much meat you consume with becoming a vegetarian.
- The low GI diet, which focuses on replacing high-GI foods for low-GI foods.
The advantage of these diets is that everyone can do them. Children can safely do them, too. They’re balanced and good for everyone. It’s a good idea to have support from others as it’s not easy to watch people eating chips and doughnuts all the time!
If you would like support in the long-term, you can join groups like Weight Watchers. In addition to eating a balanced diet, you can attend the meetings and support one another.
You can also get apps and nutritionists to help you decide the best things to go on your plate.
2 Healthy Recipes for Losing Weight
Do you still think that cooking takes too long and you need to be a professional chef to do it?
Here are two healthy recipes that’ll change your mind.
Quick Shrimp Tagliatelle
In 15 minutes, you can make this dish for the whole family and it’s less than 400 calories.
For 4 people, you’ll need:
- 300g of fresh tagliatelle.
- 2 tablespoons of olive oil.
- 4 garlic cloves.
- 20 peeled shrimp.
- 4 tablespoons of parsley.
- Lemon juice.
- 1 teaspoon of paprika.
- Salt and pepper.
Heat the oil in a pan and brown the shrimp for 5 minutes.
- During this time, cook the pasta in salted water.
- Add the salt, pepper, paprika, lemon juice, and parsley to the shrimp.
- Mix it all in with the strained pasta and serve.
Vegetarian Buddha Bowl
The advantage of a Buddha Bowl is that you can swap out whatever ingredients you don’t like for something you prefer or what's in season. It’ll take you around half an hour to prepare and it’s around 500 calories.
For 4 people, you’ll need:
- 400g of cauliflower.
- 1/2 a squash.
- 200g of chickpeas.
- 1 onion.
- 4 garlic cloves.
- 2 tablespoons of olive oil.
- 1 teaspoon of paprika and 1 teaspoon of cumin.
- 250g of bulgur (you can replace this with brown rice, wheat, quinoa, or semolina).
- 70g of spinach.
- 1 teaspoon of parsley.
- Sunflower seeds (optional).
- Preheat the oven to 200ºC. Chop the cauliflower, squash, chickpeas, onion, and garlic and mix them in a salad bowl.
- Spread the mix onto an oven dish with the olive oil and spices and cook for 20 minutes.
- Cook the bulgur.
- Place the bulgur into a bowl and add the roasted vegetables, spinach, parsley, and sunflower seeds and add a lemon juice and olive oil vinaigrette.
Now you’ve got no excuse for not eating healthily.
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.
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