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Tag: loss

Can Eating Chia Seeds Every Morning Help With Fat Loss? Heres The Truth

Chia seeds have emerged as a superfood in recent times. Known for being rich in essential vitamins and minerals, they have become a popular choice for those trying to eat healthy. If you’re also one of them, you must have read, watched videos, or been advised to incorporate them into your diet. Some even say that chia seeds can aid in fat loss. But is this really true? Can these tiny black seeds help you fulfil your fat loss goals? Recently, fitness coach Ralston D’Souza took to his Instagram to reveal the truth about chia seeds and fat loss, and the answer might surprise you. But before that, let’s understand if fat loss is the same as weight loss.
Also Read: Weight Loss: Drink Protein-Rich Chia Seeds Water To Lose Weight Effectively

Photo Credit: iStock

Is Fat Loss And Weight Loss The Same Thing?

Many people use these terms interchangeably, but they have distinct meanings. Fat loss refers to a decrease in body fat alone, whereas weight loss is a decrease in overall body weight. The former is a more specific goal, while the latter is more general. The most suitable option for you would depend on your personal health goals.

Chia Seeds For Fat Loss: Do They Really Work? Here’s What The Fitness Coach Revealed

According to Ralston, if you only add chia seeds to your diet without making any other changes, you might actually gain fat. He explains, “Chia seeds are very nutritious and packed with fibre, which helps you feel full and manage hunger. But they’re also calorie-dense.” He states that a 100-gm serving of chia seeds can contain up to 500 calories. So, while chia seeds are healthy, you need to be mindful of how much you’re consuming. Ralston further adds, “Eating fewer calories is necessary for fat loss, so don’t simply add chia seeds to everything whenever you feel hungry – it just won’t work.” In order to see the desired change, you must alter your diet as a whole and not rely on a single food item.

Watch the complete video here:

How To Incorporate Chia Seeds Into Your Diet?

You can incorporate chia seeds into your diet in several fun and exciting ways. Check out some options below:

1. Chia Seeds Pudding

Chia seeds make for a delicious pudding when soaked with milk. If you dislike the taste of plain milk, feel free to add flavours of your choice, such as coffee, chocolate, or mango.

2. Chia Seeds Smoothie

Love sipping smoothies? Try making one with chia seeds next time! Simply pre-soak chia seeds and add them to your smoothie glass. They will give it a fun, gel-like texture.

3. Chia Seeds Salad

To make this salad, combine chia seeds with oats, banana, milk, almonds, dates, and honey. It’s not only super healthy but also tastes delicious.
Also Read: How To Consume Chia Seeds For Weight Loss – Dos And Don’ts

Now that you know the truth about chia seeds, incorporate them wisely into your diet to reap their maximum benefits.

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January 29, 2025
New Diet App Focuses On Protein And Fibre For Smarter Weight Loss

Maintaining a healthy weight got a high-tech upgrade. Researchers at the University of Illinois Urbana-Champaign have developed EMPOWER, an innovative online programme that makes weight loss smarter and more accessible, reported IANS. Unlike traditional diet apps that focus on calorie counting, this programme emphasizes meal planning around protein and fibre to boost satiety and muscle retention while shedding weight. The weight management programme helps individuals plan meals with the assistance of a web application and support from a registered dietitian.

Many people struggle to maintain a healthy weight, and choosing the optimal meals for weight loss can be challenging. Most dieting apps available are usually macronutrient calculators, according to the study published in the journal JMIR Formative Research.

“But we want people to focus on finding foods that have a high protein and fibre density to get them to their meal goals. It’s less about counting calories and more about finding the foods that will satisfy us and provide the protein we need to maintain muscle mass as we lose weight,” said Ashleigh Oliveira, a doctoral student at University of Illinois Urbana-Champaign in the US.

“Foods that are high in fibre also have all the micronutrients we need, so we’re not missing out on vitamins and minerals as we’re eating less food,” Oliveira added.

The programme’s first iteration, the Individualized Dietary Improvement Programme (iDip), was an in-person programme where participants received education and feedback from registered dieticians. Subsequently, iDip was converted to a fully online programme, EMPOWER, to increase accessibility. The researchers tested the program’s efficacy with individuals in rural Illinois.

EMPOWER has three components: Educational materials about nutrition; an online app where participants can design meals for weight loss and monitor their progress; and personalized support from registered dieticians, who are available for online chats.

The research team developed MealPlot, an interactive feature that charts protein and fibre content in food. People enter the food they want to eat into a chart that plots fibre and protein content. The goal is to ensure each day’s overall food intake falls within a specific protein/fibre target range.

The MealPlot app is freely available and anyone can register for an account, but to get the full benefit you should work with a dietitian, the researchers said. The researchers are now fine-tuning the application and plan to launch the full programme by spring 2026.

This tool could redefine how we approach weight loss and healthy eating. Whether you’re aiming to slim down or simply eat smarter, this app, combined with expert dietitian support, might just be the game-changer you’ve been waiting for.

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January 26, 2025
Weight Loss Diet: How To Make Low-Calorie Oats Idli For A Quick Breakfast

We can all agree that mornings can be extremely stressful. From running household errands to getting ready for work, there’s a lot that we have to do during the morning hours. And amidst all this hustle and bustle, it is very common for us to skip breakfast or not have a proper one. As a result, we resort to on-the-go breakfast options such as bread and butter, wraps, cutlets and so on. However, eating unhealthy food for breakfast can lead to weight gain and have a lasting impact on our health. Which is why it is often recommended to include more nutrient-rich foods in our meal. Considering this, here we bring you a low-calorie oats idli recipe that is ideal for those who are on a weight loss journey.

Also read: Spicy Idli Recipe: A Quick Snack You Can Make With Leftover Idlis In 2 Minutes

Idli is a popular South Indian breakfast delicacy. The savoury rice cake is super soft and is steamed to perfection. It tastes best when paired with piping hot sambar and chutney. In this recipe, as the name suggests, the idlis are made with oats and grated carrots. Oats are rich in protein, whereas carrots are a good source of several nutrients such as potassium, vitamin A and biotin. This low-calorie oats idli is super easy to make and tastes delicious. Take a look at the recipe below:

Low-Cal Oats Idli Recipe: How To Make Low-Cal Oats Idli

To make this idli, first, dry roast the oats on a tawa until they turn slightly golden brown. Once done, put them in a mixer to make a fine powder. In a pan, add oil, mustard seeds, urad dal, chana dal and allow them to splutter. To this, add the chopped chillies, coriander and grated carrots. Add the turmeric powder and fry for a minute.

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Now, add this seasoning to the powdered oats mixture followed by curd. (You can add more curd to achieve the consistency of an idli batter) Grease the idli steamer plates with oil and pour the batter evenly in all the areas. Steam them for around 15-20 mins. Once done, remove them from the plates and serve hot! Low-cal oats idli is ready!

Note: To know if the idli is cooked, poke an idli with a knife and check if the batter does not stick to the knife.

For the complete recipe of low-cal oats idli, click here.

For more idli recipes, click here.

So, what are you waiting for? Try out this recipe and let us know how you liked it in the comments below.

Disclosure: This article may contain links to third-party websites or resources. However, this does not affect the integrity of the content, and all recommendations and views are based on our independent research and judgment.

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January 24, 2025
Tips on overcoming the loss of cherished, personal belongings in disasters

Losing important sentimental belongings — those items that represented who you are — can be traumatic for those who go through disasters that destroy homes. Some tips on how to get through it, emotionally and practically:

Grief can be hard on the body, says Mary-Frances O’Connor, a psychology professor at the University of Arizona and author of “The Grieving Body: How the Stress of Loss Can Be an Opportunity for Healing.”

Move. Get good sleep, but accept that you might have insomnia. Establish new routines to replace the old ones.

“Our body is reacting to not having habits, to uncertainty,” O’Connor says. “Our body also takes time to absorb the blow.”

Recovering from loss requires “understanding the impact that it’s having,” says O’Connor. Have patience, she says.

“You’ve got to write down the stories. Document the stories,” says Matt Paxton, a decluttering expert and author of “Keep the Memories, Lose the Stuff.”

Pass on what those lost treasures represented. Capture their meaning for yourself and future generations. The actual things themselves are, in the end, just things.

“The old adage that you can’t take it with you is true,” he says. “It’s not the items, it’s the stories they tell.”

Use technology: Photograph your sentimental belongings, scan and digitize. Start with the top five most important things, say, and top 20 photographs that matter, Paxton suggests. Use apps that help catalog things and documents. (Paxton’s company is cluttercleaner.com, and he recommends Fairsplit.com, Trustworthy.com and the Artifcts app, among others.)

Offline, label things so the next generation will know their sentimental value.

In many cases, friends and acquaintances will have photos and meaningful items to share.

Friends and acquaintances might want to pitch in on recovery or send things. Let them. Share stories and talk.

Disasters and trauma often affect whole families, communities, “even a whole state and country,” says O’Connor. So it helps to remember “that our shared response builds meaning and memorializes, and it’s often by turning to others that we find the strength to go on.”

Disaster and recovery will create new precious memories, and new photo albums full of photos. “Choose to keep living and creating new memories and recording old memories,” says Paxton.

Besides mourning the past, O’Connor says, another aspect of healing “is restoring a meaningful life: Who am I now, in this new chapter of my life? How does it change my interactions?”

“Restoring a meaningful life is also stressful, but what we see in research is that being able to move back and forth between coping with loss and coping with restoration is a sign of mental health,” she says. “Accepting that both are part of the process.”

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January 23, 2025
5 Easy Ways To Turn Momos Into Your Guilt-Free Weight Loss Snack

Who can resist a plate of steaming hot momos? We guess no one! Soft and succulent dough filled with a variety of fillings, it’s a snack that has fans across the country. As much as we love indulging in them, they come at a cost: weight gain! Momos are made with various ingredients and methods, which can sometimes be unhealthy. For those on a weight loss journey, eating momos may seem like a distant dream. But imagine if you could satisfy your momo cravings without compromising on your weight loss goals? Wouldn’t that be an incredible feeling? Below, we’ll share five genius tips on how you can transform momos into a guilt-free delight.
Also Read: How To Make Chilli Garlic Momos: A Quick Recipe For A Spicy Delight

Photo Credit: iStock

Here Are 5 Easy Tips To Make Your Plate Of Momos Weight Loss-Friendly:

1. Prepare The Dough With Atta

Typically, the dough for momos is prepared with maida (all-purpose flour). However, maida is low in fibre and high in calories, making it less nutritious. To make momos healthier, you can opt for flour such as atta (whole wheat flour). Its high fibre content and presence of essential nutrients make it a healthy swap.

2. Be Generous With Veggies/Chicken

Whether you’re making veg momos or non-veg momos, be sure to add a generous amount of filling. Chicken is a great source of protein, whereas veggies are high in fibre. Always add extra filling and avoid adding excess oil while making them. This way, you’ll be able to savour momos totally guilt-free.

3. Opt For Healthier Cooking Options

Momos can be cooked in a variety of ways. For weight loss, always opt for steaming. Steaming is a healthier cooking method as it retains nutrients and flavour. Plus, steamed momos tend to have fewer calories compared to fried or pan-fried momos. So, when in doubt, simply steam the momos and enjoy!

4. Pair With Low-Calorie Accompaniments

Another thing to keep in mind is to choose low-calorie accompaniments. Most of us usually enjoy momos with a side of mayonnaise or chilli garlic sauce. However, these can be high in calories and also contain excess oil. Instead, you can relish momos with healthier alternatives such as low-calorie mayonnaise or roasted chilli oil.
Also Read: Are Your Kurkure Momos Not Crispy Enough? Follow These 5 Tips For Perfect Results

Photo Credit: iStock

5. Exercise Portion Control

The key to enjoying momos on a weight-loss diet is to practice portion control. No matter how healthy you make them, momos still contain calories. If you consume too many, you can quickly derail from your weight loss journey. To prevent this, always enjoy them in moderation and have smaller portions.

So, the next time you plan to make momos at home, keep these easy tips in mind. Stay fit and healthy!

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January 23, 2025
This Protein-Packed Rajma-Matar Tikki Is The Perfect Snack For Your Weight Loss Journey

Tikki is one of those snacks that’s hard to say no to. Crispy on the outside and soft on the inside, just one bite is enough to make us crave more. Wouldn’t you agree? With so many tikki recipes to choose from, it can be difficult to resist these cravings. However, tikki is usually deep-fried, making it an unhealthy choice for those trying to lose weight or eat healthily. But don’t worry, you don’t have to give up your tikki cravings. Instead, you can modify the recipe to make it healthier and weight-loss-friendly. One such gem that deserves your attention is this Rajma and Matar Ki Tikki.
Also Read: Weight Loss: Nutritionist Shares High Protein, High Fibre Tikkis You Can Enjoy Guilt-Free

What Makes Rajma And Matar Ki Tikki A Must-Try?

This tikki is perfect for those who want to enjoy a snack without worrying about extra calories. Made with ingredients like rajma, matar, and vegetables, it’s packed with nutrition. It’s a tikki that’s not only healthy but also offers the best flavour. Whether as an evening snack or a starter for a dinner party, it’s sure to delight your taste buds.

Can You Have Rajma And Matar Ki Tikki On A Weight Loss Diet?

Absolutely! Both rajma and matar are excellent sources of protein, making this tikki ideal for weight loss. Not only that, but they are also rich in essential vitamins and nutrients. The fact that this tikki is pan-fried adds to its nutritional value. You can also air-fry it to make it even healthier.

What Can You Serve With Rajma And Matar Ki Tikki?

Pair this delicious tikki with any chutney of your choice. Whether it’s spicy pudina chutney, tangy tamarind chutney, or a sweet version, it’ll taste amazing with them all. If chutneys aren’t your thing, enjoy the tikki with some tomato ketchup.

How To Make Rajma And Matar Tikki | Rajma And Matar Tikki Recipe

This recipe was shared by the Instagram page @thespicystory. To begin, add boiled rajma and matar to a large bowl. Mash them well using a masher. Add grated carrots, onions, ginger, green chillies, green onions, and boiled potatoes. Next, add roasted besan, chaat masala, salt, pepper, garam masala, and coriander powder. Mix everything together. Now, take a small portion of the mixture and form a tikki using your hands. Repeat the process with the remaining mixture. Place the tikkis on a non-stick tawa over a low-medium flame. Drizzle some oil over them as they cook. Flip and cook on the other side. Serve hot and enjoy!

Watch the complete video below:

Also Read: Can’t Get Over Crispy Aloo Tikkis? Try These 5 Easy Ways To Make Them Healthier
Looks delicious, doesn’t it? Make this tasty tikki for your next snacking session and enjoy it completely guilt-free!

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January 22, 2025
Why A Calorie Deficit Diet May Not Work For Your Weight Loss Goals
To lose those extra kilos, we often experiment with various diets and lifestyles like intermittent fasting, keto, paleo, high-protein diets, and more. Each claims to be the magical solution to all our weight-related problems. Among these, one that has gained significant popularity is being on a calorie deficit. For the uninitiated, a calorie deficit means consuming fewer calories than your body burns. While it may seem like a foolproof method for weight loss, can it deliver sustainable results? Is a calorie-deficit diet good in the long term? Let’s find out what the experts say.

Also Read: How To Follow Keto Diet The Right Way? Expert Reveals

What Happens When Your Body Goes Into A Calorie Deficit?

Our bodies require a certain number of calories to function and remain productive throughout the day. According to WebMD, a calorie deficit occurs when you consume fewer calories than you burn. Simply put, when you reduce calorie intake, the body undergoes changes in hormone levels and water retention, which in turn affects fat storage.

Does A Calorie Deficit Mean You Eat Less?

Certainly not. According to nutritionist and weight-loss coach Mohita Mascarenhas, being in a calorie deficit doesn’t necessarily mean you need to eat less. Most people lead sedentary lifestyles with low-calorie output, which is one of the primary reasons they struggle to lose weight. The easiest way to create a calorie deficit is by understanding how many calories your body needs and adjusting your diet accordingly, with expert guidance.

Can A Calorie-Deficit Diet Help You Lose Weight?

In the short term, yes. A calorie deficit can lead to weight loss. However, your body has defence mechanisms, and there may be consequences.

What Will Happen to Your Body?
1. Weight Gain
You may initially lose some weight by monitoring your calorie intake, but it won’t be sustainable in the long term. Ayurvedic health coach Dimple Jangda explains that your body starts conserving energy, and the moment you stop the diet, you may regain the weight. This process can also affect your metabolism, as the body adapts to conserving energy.
1. Muscle Catabolism
When you follow a calorie-deficit diet, you might experience symptoms such as headaches, sluggishness, or fatigue. Additionally, your body may end up burning muscle tissue for energy instead of fat stores. This, according to experts, could lead to muscle loss in the long term.
1. Nutritional Deficiencies
If your meals are not balanced with enough vegetables, carbohydrates, and protein, you may develop deficiencies that could lead to health issues. For instance, adequate protein intake is essential for muscle maintenance. Without sufficient protein, the body struggles to repair muscle tissue after exercise or daily activities.

Even if you decide to follow a calorie-deficit diet, keep these factors in mind for a sustainable weight-loss journey.

Also Read:Weight Loss: 5 Healthy Diet Facts That Anyone Wanting To Lose Weight Must Know

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
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January 14, 2025
10 Easy Diet Swaps To Hit Your New Year Weight Loss Goals Without Struggle

The start of a new year often brings fresh determination to adopt a healthier lifestyle. For many, weight loss is a top priority. If you’re setting weight loss goals this year, incorporating sustainable dietary changes is crucial. In India, where food diversity and cultural influences dominate our meals, achieving a balanced diet without compromising on taste is entirely possible. Here are some diet changes to include in your New Year weight loss resolution.

Also Read: 5 Foolproof Tips To Help You Stick To Your New Year’s Diet And Fitness Resolutions

Here Are 10 Diet Changes For Your New Year Weight Loss Resolution:

1. Switch to Whole Grains

Replace refined grains like white rice and maida with whole grains like brown rice, quinoa, millets (ragi, jowar, bajra), and whole wheat. Whole grains are rich in fibre, which promotes better digestion, keeps you full longer, and prevents overeating. Millets, in particular, are nutrient-dense and perfect for Indian recipes like rotis, dosas, or even porridges.

2. Incorporate Seasonal Vegetables

Seasonal produce is not only fresh and nutritious but also economical. Winter, for instance, offers a bounty of vegetables like carrots, spinach, radishes, and beets. Including these in your meals adds essential vitamins, minerals, and antioxidants. Experiment with stir-fries, soups, or Indian curries cooked with minimal oil to maximize their benefits.

3. Embrace Plant-Based Proteins

Indian diets often lack adequate protein, especially for vegetarians. Incorporate plant-based protein sources like lentils, chickpeas, beans, tofu, and soy chunks. Sprouted legumes like moong dal and chana are excellent additions to salads or snacks. If you consume eggs or lean meats, these too are great protein options to keep you satiated and build muscle while losing fat.

4. Cut Down on Sugar and Refined Carbs

Excess sugar and refined carbs are major culprits behind weight gain. Reduce your intake of sweets, packaged snacks, and sugary beverages. Instead, satisfy your sweet tooth with natural alternatives like fruits, jaggery, or honey in moderation. For snacks, try roasted makhanas, nuts, or homemade chaat with sprouts.

Also Read: New Year 2025: Ridiculous New Year Food Resolutions That Are Meant To Be Broken

Eat fruits instead of sweets and desserts with refined sugar.

5. Choose Healthy Fats

Not all fats are bad. Include healthy fats like those from nuts, seeds, avocados, and cold-pressed oils like mustard, coconut, or olive oil. Ghee, in moderation, is also a good fat source that aids digestion and enhances flavour in Indian dishes. Avoid trans fats from fried or packaged foods.

6. Portion Control

Overeating, even healthy food, can hinder weight loss. Practice mindful eating and portion control by using smaller plates and chewing slowly. Traditional Indian thalis often include a variety of dishes-make sure each portion is balanced and not oversized.

7. Hydrate Wisely

Water is your best ally in weight loss. Start your day with warm water and lemon or detox drinks like jeera or ajwain water. Avoid sugary sodas or excessive caffeine. Herbal teas like green tea, tulsi tea, or chamomile can also boost metabolism.

8. Avoid Late-Night Eating

Indian households often have dinner late, which can disrupt digestion and weight loss goals. Aim to finish your last meal by 7:30-8:00 PM. If you feel hungry later, opt for light snacks like a handful of nuts or a small glass of buttermilk.

9. Prepare Meals at Home

Cooking at home gives you complete control over ingredients and portions. Experiment with healthy versions of Indian favourites like baked samosas, millet dosas, or grilled paneer tikka. Meal prepping can also save time and help you stick to your diet plan.

10. Stay Consistent

The key to any successful weight loss journey is consistency. Stick to your diet changes and avoid crash diets. Instead, focus on making these habits a permanent part of your lifestyle.

Remember, weight loss is a gradual process, and it’s essential to combine a healthy diet with regular exercise and a positive mindset. Cheers to a healthier you this new year!

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January 3, 2025
What Is The Best Time To Eat Meals For Weight Loss, As Per Ayurveda

Weight loss is a journey that many embark on, often with high hopes and countless strategies. From rigorous workouts to strict diets, people try every possible combination to shed those extra kilos. They count calories, avoid late-night snacks, and even follow strict meal plans. But, despite these efforts, weight loss might feel like an impossible dream. So, what could be missing? One often overlooked factor is when you eat meals. Yes, just focusing on what you eat isn’t enough to achieve that desired weight. Timing plays an important role and can be a game-changer in your journey. Want to know why timing is so important? Let’s find out.

Also Read:11 Desi Recipes To Try For Weight Loss Diet – For Breakfast, Lunch And Dinner

Why Is It Important To Eat Meals On Right Time?

While many might think that having a calorie-deficit diet is all that’s required to lose weight, but its not. When you eat is also an important factor to look out for. According to Ayurvedic health coach Dimple Jangda, Agni – which is the digestive fire – directly corresponds to the position of the sun and is most active during the daytime. So, the right meal time makes it easier for your body to digest food and absorb the nutrients.

So, What’s The Best Time To Eat Meals For Weight Loss?

If you are on a weight loss journey, take notes for the right time to consume meals. The expert suggests having a small breakfast when the sun rises, a big lunch when the sun and the metabolism are at the peak and a small dinner just before sunset. Moreover, avoid eating too many calories during the latter half of the day because that only decreases your metabolism, digestion, and insulin sensitivity, leading to weight gain and fat storage around your midriff area.

Photo: iStock

Which Other Factors Can Derail Your Weight Loss Journey?

When it comes to weight loss, your habits and lifestyle also contribute to your progress. While diet and meal times are important, there are two other factors that you must keep in mind.

1. Sleep

Yes, sleeping can make or break your weight loss journey. Why? Because of two hormones in your body called ghrelin and leptin. The former tells us when we are hungry and the latter tells us when we are full. As per the expert, when you don’t sleep well, these two hormones get affected and the balance gets broken leading to overeating and mid-night cravings.

2. Hydration

Most of the time, you’re thirsty and not hungry, so drink a glass of water before you make a decision on when to eat and when not to eat. Moreover, the expert suggests reducing your eating window to 8-12 hours between sunrise and sunset.

Photo: iStock

Ayurvedic Foods For Weight Loss

Now that we have talked about the correct Ayurvedic way to shed those extra kilos, let’s find out which foods you should incorporate into your diet. As per Dr Dixa Bhavsar Savaliya choose these 5 foods.

1. Honey

Honey is a natural remedy for weight loss, as per Ayurveda. It is hot and light in nature helps in digestion, reduces kapha and leads to weight loss. Just mix 1 tsp of honey with lukewarm water and lemon, and have it in the morning.

2. Barley

Known for its “scraping” action, barley helps in reducing fat and managing obesity. It also helps balance blood sugar and improves digestion.

3. Turmeric

Turmeric or haldi detoxifies and reduces toxins and Kapha in your body, leading to weight loss. It also boosts immunity and helps manage diabetes.

4. Amla

Amla balances all three doshas, helps in weight management, and supports diabetes, hair health and digestion. Its drying nature helps to shed those extra kilos.

5. Ginger

Ginger boosts metabolism, improves digestion, and reduces kapha. This helps in weight loss along with boosting heart health and nutrient absorption.

Also Read:5 Essential Bedtime Rituals You Must Follow To Boost Your Weight Loss Journey

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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December 25, 2024
6 Easy Ways To Beat Binge Eating And Stick To Your Weight Loss Goals

Everyone seems to be jumping on the health bandwagon these days – from trendy diets to hitting the gym or obsessing over calories. We all start out super motivated, thinking we’ve got this. But let’s be honest, sticking to a diet is hard. One slip-up and we’re suddenly reaching for chips or scarfing down an entire pint of ice cream. Binge eating during a weight loss journey happens more often than you might think. But here’s the good news: with these simple tips, you can keep your weight loss goals in sight and avoid derailment. Let’s dive into 6 ways to stop binge eating and stay on track!

Also Read:5 Tips To Create A Mindful Eating Environment

Photo: iStock

6 Tips to Beat Binge Eating:

1. Stick to a Realistic Diet Plan

The more restrictive your diet, the harder it is to stick to. If you cut out all your favourite foods, you’re setting yourself up for failure. Extreme calorie deficits can leave you feeling deprived and more likely to binge. Instead, aim for a balanced plan that includes all food groups and lets you enjoy the occasional treat. It helps you feel less restricted and makes it easier to stick to your routine without overindulging.

2. Stay Hydrated

According to nutritionist Rupali Datta, 80% of the time, our brain mixes up thirst with hunger. When we’re dehydrated, our electrolytes get off balance, messing with our brain’s hunger signals. To fix this, keep a water bottle with you and aim for 8-10 glasses a day. Drinking water before meals also helps you feel fuller, so you’re less likely to overeat.

3. Plan Your Meals and Snacks

If you don’t plan ahead, you’re more likely to give in to cravings, especially during a weight loss journey. Prepare your meals and snacks to avoid last-minute decisions. Nutritionist Nmami Agarwal recommends keeping healthy snacks like nuts, bananas, and seeds on hand for when hunger strikes between meals. Also, try to shorten the gap between dinner and bedtime – ideally, leave two to three hours in between. If you wait longer, your body will start craving food.

Photo: iStock

4. Distract Yourself from Cravings

You know the saying, “Out of sight, out of mind?” Well, it works here too. If you’re craving something, try distracting yourself with a walk, a call to a friend, or even organizing your space. Focused activities, like solving a puzzle or reading, can take your mind off food. And if sugar cravings hit hard, Ayurvedic expert Nidhi Pandya has a hack: chew your food properly. The longer you chew, the sweeter it tastes, thanks to an enzyme that breaks down carbs into simpler sugars.

5. Use Smaller Plates and Bowls

Portion control can be a game-changer. The trick is to fool your brain into thinking you’re eating more. Serve your meals on smaller plates – it makes your portions look bigger and helps you feel satisfied with less food. Pair this with eating slowly and mindfully, and you’ll be able to tell when you’re full without overeating.

6. Forgive Yourself and Move On

We’re all human. If you slip up and binge, don’t beat yourself up over it. Guilt can push you into an “all-or-nothing” mindset, where you feel like you’ve blown it and might as well keep eating unhealthily. Instead, own up to what happened, figure out what triggered it, and move on. Get back to your plan at your next meal. Remember, it’s all about consistency, not perfection.

Also Read:5 Pro Tips For Enjoying Your Burrito Without Making A Mess

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December 23, 2024