We live in a world where diet trends will come and go, and maintaining an ideal weight without dieting does sound too sweet to be real. Yet more and more experts are coming to the opinion that sustainable weight management really doesn't hinge on any kind of diet, but on preferences for healthy choices and responding appropriately to body signals.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Pooja Singh, Dietitian, Sharda Care, Health City - Greater Noida explained how you can maintain a healthy weight without adhering to a formal diet. Here is what step-by-step guide she shared with us.
1. Focus on Whole Foods
Avoid counting the calories and avoiding some food groups altogether. Indulge in consuming fresh veggies and fruits, lean protein intake, whole grain consumption, and healthy fats in your diet. According to the expert Pooja, it helps keep cravings for junk at bay as such foods will also help the body longer.
Try to fill half the plate with vegetables on every meal when it becomes impossible initially to stop calorie intake completely and enhance fibre and nutrient intakes simultaneously.
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2. Mindful Eating
Mindful eating is eating mindfully during meals, which means savouring every bite and being aware of the sensations of hunger and fullness. This can also help one prevent overeating and assist in developing a more positive relationship with food.
3. Stay Active
Regular exercise is the key to weight management and healthy living. Note, though, that it doesn't mean hours in the gym. You may as well indulge in an activity you love-dancing, hiking, swimming, or yoga. Remember, exercise should be a party-perhaps a celebration of what your body can do, and not punishment for what you ate.
4. Sleep First
Sleep is fundamental to hormone management related to the body's senses of hunger and metabolism. Acute sleep deprivation may result in weight gain and failure to maintain a healthy weight. Insist on seven to nine hours of quality sleep at night. Secondly, have a bedtime routine in place to let your body know when to wind down.
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5. Hydrate Consistently
As a diet expert, Pooja pointed out that thirst may also disguise itself as hunger. That would lead to overeating without even knowing. Hydration also equilibrates hunger and therefore all other functions in the body. You must have a bottle of water all through the day and keep taking small sips from it. You may add a slice of lemon or cucumber for flavour and freshness.
6. Manage Stress
Chronic stress often leads to psychological eating and in turn weight gain. Applying stress management techniques like meditation, deep breathing, or journaling helps you maintain a healthy weight without dieting.
Takeaway
Remember that in order to reach your ideal weight, you need to replace rigid diets with a lifestyle supporting your physical and mental well-being. Balance, nourishment, and self-care are the cornerstones to achieving sustainable weight management while also loving and indulging in foods and activities you like.