12 Weight Loss Tips from Noted Nutritionists and Dieticians
Everyone, at some point in time, faces this difficult question, ‘How to lose weight and keep it off?’
But how do dieticians and nutritionists maintain their svelte figure?
That could be an occupational hazard but we decided to ask a few of Truweight’s nutritionists and also look up other weight loss experts’ tips and tricks to keep trim.
So what is the hardest part of weight loss or weight management?
It is TIME! Cooking healthy takes time; weight loss plans take time; workouts are constantly skipped for the want of time.
In contrast, junk foods are always available round the clock and around the corner. So how to make time for healthy and mindful eating?
So we took some pages out of dieticians’ health book and present to you.
The 12 Dietician Tips for Weight Loss Time Management.
1. Plan, Plan, Plan
The entire crux of being healthy is planning your week well. That also means meal planning. Dallas-based dietician Dixya Bhattarai tells that she spends Sunday solely meal planning.
That also means mindfully buying the groceries.
Our take: Meal planning for a week not just helps you in cutting the budget but also in cutting mindless calories from grocery shopping.
You will find the answer to ‘how to lose weight’ easily if you plan well.
2. The Rule of 5
This is one of the best weight loss diet tips, we must agree. Diet and workout recommendations could often get confusing but a great way of remembering most of it could be with this ‘rule of 5’
5 Food Groups: Choose any 1 food from the following 5 food groups: cereals and pulses; low-fat dairy products; fruits; veggies; and lean meat.
5 or more servings: Of fruits and vegetables a day.
Rule of 5 in physical activity: Moderate physical activity such as brisk walking or jogging should be done for 30 minutes 5 times a week!
Rule of 5 while selecting breakfast cereals: Ensure your faithful breakfast cereals has less than 5 grams of sugar and at least 5 grams of fibre.
3. Dear Diary
We posed the question ‘how to lose weight and keep it off’ to Truweight’s Chief Nutritionist Suhasini Mudraganam who has helped develop the entire weight loss module.
This is what she recommends as the first step. “The best way is to maintain a journal and keep track of what you eat on a daily basis.
You would be surprised to find that you may consume so much more sugar without your knowledge of beverages, a piece of cake, chocolates…
I was also surprised that we do not consume enough of nutritionally essential foods like fruits, nuts, veggies.” Simple yet a very effective solution for weeding out weight loss problems.
A journal will also tell you if you have been true to your weight loss diet too!
4. Make Lunch and Breakfast the Night Before
Skipping breakfast and forgetting your lunch box behind seems so common! If this happens quite often then weight loss is going to give you a skip.
A sure-shot way to prevent this from happening is to prepare dinner is excess. So that it will double up as lunch. Similarly, do the preparation for breakfast the night before.
If you are preparing upma, you can chop, roast and keep the ingredients ready. The next morning, simply dunk hot water and you are ready to roll. Who said weight loss diets have to be laborious!
5. Online Workout Videos Ahoy!
No time for the gym or even for a walk? Swap a few minutes of your television time with weight loss workout videos.
The beauty is that these workout videos are highly time-efficient with most lasting under 15 minutes!
Dietician Dena Norton says she sneaks workout time with online videos when her kids are catching a snooze or busy studying.
6. Ten Minutes at a Time
Still harping about the lack of time for weight loss diet or exercise? Well, dedicate 10 minutes to a workout regime.
Truweight’s Scientific Research Officer Shanmukha Priya says that playing with your kids or taking pets out for a walk; cycling to the market or even taking the stairs constitute physical activity.
You needn’t slip into the gym wear and head out for a workout!
7. Walk as You Talk
Although that happened to be the motto of a cellular company, walking or pacing up and down the stairs can help you shed a few kilos finds Suhasini.
She says, “I use the time during long calls and conference calls to walk in the cabin.
I take every opportunity to stand from the chair like to stand and discuss work with colleagues or take calls standing or walking.” Simple and easy to follow for sure.
Recommended read: Sitting, a major roadblock to weight loss.
8. Pre-pone Lunch and Dinner Cooking
Most of the time it is the laziness of cooking that sets it toppling weight loss plans. To prevent this, make extra portions of lunch and dinner ready for 2 days at a time.
Remember to freeze them and heat them a few days later before consuming when you have an excuse galore for not cooking.
Not only will these foods seem new but they will also ensure you do not order greasy takeaway food find many weight loss experts.
Works great when you are on a weight management plan!
Recommended recipes: Things to avoid after a heavy meal for weight loss.
9. Meal in a Pot
Reaching home after a heavy day at work? You are bound to feel tired and weary for an elaborate meal.
Weeknights are not meant for that and anyway you are not supposed to eat dinner like a king. Dietician Dixya schedules weeknight meals to be simple meal-in-a-pot.
So hearty vegetable/meat soups; stews with eggs; cereal and lentil pot dishes are ideal dinner menus.
Recipe recommendation: Health in a bowl: Gluten Free Atta Soup.
10. Adopt a Food Tradition
Heard of the saying, ‘when in Rome, be like the Romans’? Adopting local traditions and foods is a good way to experience the culture and ensure weight loss.
People who get displaced due to job or studies gain weight. Usually, these are the times when food traditions and even cooking goes for a whack and so does your waistline.
Don’t waste this opportunity, understand the surroundings and alter eating habits such.
This is one very valuable weight loss tip. For all of you starting out experimenting with different local dishes, you could do so on weekends!
11. Pick up Something New Every Time you Visit the Supermarket
Weekend shopping at the supermarket can either make or break your weight loss/weight management.
Pick up some fruit/vegetable or cereal that your family has never tasted.
This way you would introduce new flavours and ingredients, there would be variety in taste and in nutrition too.
Again, keep the experimenting for relaxed weekends! You could choose organic foods for the following benefits too.
12. Do not Show up Empty Stomach
So you have been invited to a party or the host yourself! Well, ensure you never approach a party on an empty stomach.
Why because 1 you will overeat and 2 you will make the wrong choice.
When you aren’t consumed by hunger, you find you can make correct choices.
For all those weight loss enthusiasts, we have charted a wonderful workout regime for the whole of June!
We call it the Jealous June Weight Loss Workouts! Check out the calendar here! There you go, we have revealed the dieticians’ secrets for weight loss!