Nutrition
Fitness
Mindset
Success Stories
Product Reviews
Nutrition :
Good nutrition is a critical part of health and development. According to the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.
Healthy Meal Planning On A Budget
Top 10 Weight Loss
Debunking Fad Diets
Importance Of Hydration
Meal Prep Tips
Healthy Meal Planning On A Budget
Your healthy meal plan is ready. Grocery shopping for nutritious food is done. But when you’re ready to fill your plate, how much is too much?
A plan for healthy eating includes knowing how much food your body needs. And then eating that amount, no more and no less. Two measurements can help you do this: serving size and portion size.
Portion size
A portion is the amount of a food that you choose to put on your plate or in your cup. For example, a serving size of broccoli is 1 cup. You may choose to dish out a portion size of more than 1 cup.
The portion size that is best for you depends on how many calories and nutrients you need. You can figure out how many calories your body needs based on your weight and activity. Or you can start by measuring portions and tracking food intake to get an idea of baseline calorie intake.
With portion size in mind, you can rethink your plate to fit your specific calorie needs.
Here are some examples of how portion size can help you build a healthy plate at every meal.
Variety, the spice of dinner
On the left, there’s an image of a restaurant-style meal of steak and starch. The food fills the plate, and many people feel like they’re getting their money’s worth. But that meal is 1,500 calories and all from only two food groups.
On the right is an image of a steak dinner with more variety. The portions of steak and starch are closer to one serving each. The steak takes up only a fourth of the plate. And the same with the brown rice. Vegetables fill the rest of the plate. Even after adding fruit, salad and skim milk, the whole meal is around 700 calories.
Top 10 Weight Loss :
- Eat healthy foods: Eat a variety of nutritious foods, like fruits, vegetables, whole grains, fish, legumes, nuts, and seeds.
- Limit processed foods: Processed foods often contain more fat, sugar, or salt, so try to eat fresh foods instead.
- Reduce refined carbs: Limit refined grains like white rice and white bread.
- Eat fiber: Fiber helps you feel full, so aim for 25–30 grams of fiber per day.
- Eat healthy foods: Eat a variety of nutritious foods, like fruits, vegetables, whole grains, fish, legumes, nuts, and seeds.
- Eat protein: Include protein at each meal.
- Watch portion sizes: Be mindful of how much you’re eating.
- Exercise: Try resistance training with weights.
- Drink water: Drink plenty of water.
- Plan your meals: Have a strategy for your meals and snacks.
- Eat slowly: Eat your food sitting down, chew every bite, and savor the taste.
- Don’t eat late: Avoid eating after dinner.
- Choose healthy fats: Use healthy fats like olive oil, vegetable oils, avocados, nuts, nut butters, and nut oils.
- Choose low-fat dairy: Choose low-fat or fat-free dairy products.
- Eat yogurt with probiotics: Yogurt with live, active cultures can improve your digestive functions.
Mindset :
Most of us can successfully achieve weight loss in the short term. But those who hop from one fad diet to the next often experience the metabolic roller coaster known as yo-yo dieting that jacks up our hunger hormones, plummets our metabolic rates, and causes a vicious spiral of weight loss followed by regain. Even most medical interventions to help treat obesity produce the typical trajectory of rapid weight loss followed by weight plateau and then progressive weight regain. 29 long-term weight loss studies, more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained. This means that based on our best estimates, only one in five individuals who is overweight is successful in long-term weight loss.
weight loss miss many people .
The evidence suggests that age, gender, and socioeconomic status are not significant factors in predicting weight loss maintenance. But most weight loss studies oversubscribe white, educated, and midlevel income-earning females. Given that the prevalence of obesity and its related comorbidities is disproportionately higher in more socially disadvantaged and historically marginalized populations, we need richer, more representative data to paint a full and inclusive picture of a successful weight loss psychology. We need to better understand the lived experience of all people so that we can determine the most powerful and unique motivations, effective behavioral strategies, and likely challenges and setbacks, particularly the environmental determinants that dictate the opportunities and barriers for engaging in and maintaining a healthier lifestyle.
- Set realistic goals: Make small, sustainable goals that you can achieve, like drinking more water or eating five pieces of fruit a day.
- Celebrate successes: Focus on the highs and celebrate your successes along the way.
- Practice mindful eating: Avoid using the words “good” and “bad” to describe your food choices.
- Be kind to yourself: Envision your future self and how great you’ll look and feel.
- Set realistic goals: Make small, sustainable goals that you can achieve, like drinking more water or eating five pieces of fruit a day.
- Understand negative triggers: Identify negative triggers in your life, like work stressors or social plans, and prepare a plan for when they happen.
- Focus on lifestyle change: Focus on overall health, not just weight loss.
- Create an action plan: Create a detailed action plan and keep track of your progress.
- Get support: Find people who can support you on your journey to better health.