Simple hacks to help you shed unwanted weight

Most of us are home due to closure of universities or required to work from home to stop the spread of the Covid-19 virus. This has made us rescind on some resolutions we had made about ourselves. Our eating habits are probably out of hand and we can’t probably remember the last time we worked out or even visited the gym. A sedentary lifestyle with frequent eating and snacking has become our new normal. However, this can lead to gaining unwanted weight.

I’m sure in the last 100 days, you have Googled “how do I shed off the excess weight?”… or at least something related to that. However, be careful because you might become a victim of harmful quick-fix methods of losing weight. In fact, there are so many weight loss trends with promises of quick results but are harmful. Research suggests that you have to balance what you eat and the workout you do in order to lose weight.

Let’s look at few hacks that can help keep the diet in check for maximum results.

Focus on your portion size.

Portion size is the amount of food you eat and often poses a problem for those looking to lose weight. You will find that you put in effort in the gym and your workout but you are not seeing the desired results. It’s recommended to have a food weighing scale to help you measure the amount of food you eat.

Use smaller bowls and a plate model to help with your portion sizes. Remember that half your plate should be vegetables and fruits. The remaining half should be equally divided between protein and carbohydrates.  You can even use your hand to help you control the portion. With your hand, a clenched fist for carbs; a size of the palm for protein; 2 handfuls for vegetables and a thumb size for oils, butter or margarine.

Consider the Cooking method.

How you prepare your food matters a lot. This is because apart from the calories provided by the food, the ingredients you add into the food increases the total kilocalories. Furthermore, some micro-nutrients such as Vitamin C are lost when exposed to high heat. Water-soluble vitamins and minerals are lost when foods such as freshly cut vegetables and fruits are exposed to water or soaked.

ALSO READ: 7 Things to remember before criticizing your body for the sake of a New Year’s Resolutions

Remember that eggs already have fats in them so when you choose to fry them you are increasing the fat content of your meal. Therefore, boiling is recommended for eggs. Steaming vegetables helps preserve the nutrients found in them, cooking tubers such as potatoes and sweet potatoes with their skin helps in reducing the loss of nutrients.

Frequency of meals throughout the day.

There is a debate on this area since it is said that eating 3 times a day together with 3 healthy snack helps one remain fuller for longer. However, an article done by the Harvard Medical School showed that eating fewer calories helped lose weight but the how often one eats does not affect weight loss. The findings of the study also indicate that the quantity and quality of food eaten during meals go a long way in helping with weight loss.

The healthier the meal and snack the fuller and satisfied you will feel, and the lesser and unhealthy meals and snacks you eat the more you will continue snacking which leads to weight gain.

In conclusion weight loss needs a lot of dedication and time. Don’t rush and be patient with yourself. Always remember that Rome wasn’t built in a day. Have a positive mindset, and don’t ever compare yourself with others.

Charity Wanyonyi

My name is Charity Wanyonyi, a registered Clinical Nutritionist, currently a post-graduate student at Kenyatta University, 2016 graduate with a degree in Food Nutrition and Dietetics. I am very passionate about nutrition, food, healthy living, lifestyle change, exercise, and a positive mind set.

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