Healthy Eating to Lose Weight

Eating to Lose Weight

Crash diets or fad diets; never help you to lose weight healthily. Even this kind of weight loss is not permanent, meaning when you return to your regular eating plan, you'll put on even more than you lost. So it's essential to lose weight healthily, including daily exercise. 

The body likes slow changes in terms of food and exercise. If you've tried and failed to lose weight before, you may believe it's just too difficult or that diets don't work for you. But there are plenty of small but powerful changes you can make that will help you achieve lasting weight loss. The key is to create a plan that provides plenty of enjoyable choices, avoid common dieting pitfalls, and learn how to develop a healthier, more satisfying relationship with food.


First, you should understand this simple formula: If you eat more calories than you burn, you gain weight. If you eat fewer calories than you burn, you lose weight.

Since 3,500 calories equal about 1 pound of fat, if you cut 500 calories from your typical diet each day, you'll lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories).

All too often, we make weight loss much more complicated than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there's a better way! You can lose weight without feeling miserable. You can develop new eating habits and preferences that satisfy you by making intelligent daily choices.

Following are some points that'll help you to understand the proper way to lose weight healthily;

  • Our body uses food for energy, and any excess energy is stored as fat, causing weight gain. So it's simple you need to get your body to use these fat stores to lose weight, and for this, you have to reduce the number of calories you eat and increase your activity levels; this is how you lose weight in terms of controlled diet and exercises.
  • Introduce changes gradually in your diet, don't expect overnight change!! You should change your eating habits permanently, and this will happen only if you slowly and progressively start eating healthily, like swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.
  • Besides, adding whole grains into your diet will give you fullness for longer. Try to incorporate more veggies and fruits into your diet. Beans are a good source of proteins with lots of dietary fibre.
  • Eat slowly, savouring the smells and textures of your food. Also, take time to chew food; prolonged chewing will help you to eat less.
  • Breakfast is an essential meal of the day, and you should always take i. Have a proper and healthy breakfast followed by smaller portions for the whole day; this will keep your energy levels maintained.
  • You can quickly reduce your daily calorie intake by replacing soda, alcohol, or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories, plus it will help you break down food more easily.


  • Increasing activity level really works, No matter if you hate gyms – even light exercise, such as a short 20-minute walk, will be beneficial if done most days of the week, as every single time you exercise more than usual, you burn calories and fat. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will improve your fitness levels.
  • Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try incorporating longer walks into outings to the park, coast or countryside and take a picnic, so you're in control of what you will eat that day.
  • Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
  • Use commercial breaks between TV programs to stand up and exercise, or consider using an exercise bicycle while watching your favourite program in the living room.


If you need help with what's wrong with your diet, try keeping a daily diary of everything you eat and drink. You can use a notebook for this.

  • At the end of the week, review your entries for problem areas.
  • Look out for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods.
  • If your diet seems healthy mainly, look at portion sizes.

A food diary is an excellent first step in assessing how you eat. It can also help you understand how you eat the way you do, which is often just as crucial in long-term weight management.

The most crucial factor in keeping a compelling food diary is to make it honest. Why go to the trouble of keeping a food diary if you aren't going, to be honest with yourself? Remember, no one has to see it but you, so do yourself a favour and stay truthful.

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