“Eat less, move more.”
You might have heard this message before.
If you’re trying to lose weight, it’s important to find a healthy food diet that works for you and your lifestyle. You can eat less, move more and keep the pounds off if you make smart choices about what kinds of foods you eat.
lose weight with a healthy diet
The idea is simple: If you burn more calories than you consume, you’ll lose weight.
Weight loss occurs when you create a calorie deficit by reducing your caloric intake, increasing your physical activity, or both. To maintain your weight after you drop pounds, keep practicing the strategies that helped you slim down in the first place.
To find out how to make healthy food choices, consider what they are made of.
- Eat plenty of fruits and vegetables
- Choose whole grains for energy without excess calories
- Wash down less nutritious meals with water or club soda
- Limit consumption of alcohol, sugar-sweetened beverages, and foods high in saturated fats, salt, or added sugars
- Cut back on the amount of food you eat at each meal
- Avoid portion distortion by using smaller plates and bowls
- Practice mindful eating to stay in tune with your body’s signals
- Get active to burn more calories for weight loss
“People try to follow the simple rule of ‘eat less, move more, but it ignores the complexities of human biology”, says Dr. David Ludwig, director of the obesity program at Boston Children’s Hospital and professor of nutrition at the Harvard T.H. Chan School of Public Health in Boston, Massachusetts.
“Different foods have different effects on hunger hormones, which tell our brains when to eat or stop eating.”
The other reason that “eat less, move more” is simplified is because it doesn’t differentiate between food types. This can be dangerous for someone who does not have a conscientious plan of which foods will be eaten and in what quantity, Ludwig says.
It’s important to note that all calories are not created equally; different foods affect our leptin, ghrelin, and insulin in different ways.
Calorie-counting doesn’t account for these complexities. So while cutting back on all carbs may lead to weight loss, it does not mean that all calories are the same nor will they make you feel full or decrease your appetite equally.
“People try to follow the simple rule of ‘eat less, move more, but it ignores the complexities of human biology. Different foods have different effects on our hunger hormones, which tell our brains when to eat or stop eating.”
“The issue is much more complicated than that. We need to consider what kinds of foods we eat and not just look at calories.”
So eat your food carefully, Stay tuned. See you in the next blog article.