Our fitness expert Shova Gurung is back to put an end to yo-yo dieting and the gazillion problems that come with it with advice and tips on proper eating. Shova makes fitness a priority; exercising regularly and making sure she eats right, and the result is evident by the energy levels of this vibrant instructor.[break]
Everyone knows that the key to shedding the extra kilos you have ended up piling up during the festive season is to eat less and exercise more. But in the context of real life and its demands, nothing is that simple and easy. As you rush around juggling a hundred different things, you tend to eat at odd hours and eat anything you can get your hands on, without keeping your diet in mind. Losing the extra weight you have put on is never as easy task, and to do so without compromising your health is an even bigger challenge.
So how do you go about it? How do you fit back into the jeans you wore before the festivities, and how can you do it in the healthiest way possible? Shova is here to show you how to do just that.
Drink plenty of water or other calorie-free beverages
“I’d like to reiterate that people sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is all that you really need,” says Shova. “If you don’t like water, try adding a dash of lemon or brew-infused teas like mango or peach which will give you flavor without any calories.”
Having a couple of glasses of water first thing in the morning detoxifies your system as well. So try and gulp down at least half a liter of water as soon as you wake up.
Focus on fruits and vegetables
Start by focusing on getting the recommended 5-6 servings of fruits and vegetables each day.
“It sounds like a lot but it’s well worth it because you’re meeting your fiber goals and feeling more satisfied from the volume of food at the same time,” says Shova. You’re also less likely to overeat because fruits and vegetables displace fat in the diet, and the fiber quotient will keep you full for a longer period of time.
Eat regular meals but don’t overstuff yourself
Skipping meals can lead to out-of-control hunger, often resulting in overeating. And when you are very hungry, it is also tempting to forget about good nutrition. So make sure you have regular meals. But also keep in mind that when you are done eating, you should feel better – not stuffed, bloated, or tired.
“Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says Shova.
Keep this thought in mind and keep your portions reasonable. The best way to cut down your portions is to use a smaller plate for your meals. When you are dining out, choose a starter instead of an entrée and split a dish with a friend.
Eat several mini-meals during the day
“People who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says Shova who recommends dividing your daily calories into smaller meals or snacks. Have a wedge of cheese, a handful of nuts or a fruit at regular intervals during the day. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.
Losing the extra weight you have put on is never as easy task, and to do so without compromising your health is an even bigger challenge. So how do you go about it? How do you fit back into the jeans you wore before the festivities, and how can you do it in the healthiest way possible?
Spice it up
Add spices or chilies to your food for a flavor boost that can help you feel satisfied. “Food that’s loaded with flavor will stimulate your taste buds and be more satisfying so you won’t eat as much,” says Shova.
If you have a sweet tooth, and hen you need something sweet, suck on some mint candy for a long-lasting burst of sweetness with just a few calories.
Cook healthy
It does not get simpler than this. For an instant weight-loss solution, just make small changes in your cooking habits. Use less oil in your cooking and switch to olive oil. Use less salt. Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to various health problems and also contribute to weight gain. Try to limit sodium intake to one teaspoon per day.
Shova sums it up
Make gradual changes. Just as there are no “super foods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits and lifestyle overnight. Balance is the key to getting it right; so strive to achieve that slowly over a period of time and make healthy living a conscious choice.
Follow Shova’s easy tips and you’ll be on your way to rediscovering your body and enjoying good health alongside.
Read another segment in this series next week for easy and efficient tummy fat busting workout advice and beat that belly bulge.
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