Top Ten Weight Loss Tips

What are Fats and Why We Need Them?

The foods we consume contain nutrients that provide energy and other substances the body needs. There are three major group of nutrients in the food items called fats, proteins, and carbohydrate. Fat is the major storage form of energy in the body. Saturated fat, monounsaturated, and polyunsaturated are the forms of fats (1^✔ ✔Trusted Source
Definition: Fats

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Too much of fat in the diet can raise the cholesterol level in the body. It can increase the risk of heart disease. To maintain a healthy life, replace the high saturated fat and trans fat foods with unsaturated fats (2^✔ ✔Trusted Source
Fat: the facts

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Top Ten Fat Buster Tips

Always remember, �You are what you eat�. Make good health a habit to make sure that you live meaningfully and happily.

1. Be conscious of the food level when at home or outside. Eat till you are three-fourths full at every meal (3^✔ ✔Trusted Source
   Portion size
   
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2. Eat small meals every 2 to 3 hours, and eat slowly (4^✔ ✔Trusted Source
   The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting
   
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3. Maintain a diet diary. Measure the food for a few days and make a note of it. Make a note of the exercise schedule too (5^✔ ✔Trusted Source
   Nutrition: Keeping a Food Diary
   
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4. Focus on consuming pulses, legumes, sprouts, lightly saut�ed vegetables, salads, soups, fruits, and whole grain food preparations. Opt for skimmed milk products and keep the fat intake low.
5. Beverages like buttermilk, green tea, lime juice, fruit juice, iced tea, vegetable soups, and pulse soups can be had in between to prevent excessive hunger during the main meals.
6. Sipping water/beverages with the meal is a good way to achieve the sensation of fullness. So that one is able to stop eating when three-fourths full.
7. It is important to consume soups and salads before a meal. Apart from helping one lose weight, these also provide fiber, vitamins, and minerals, which improve bodily functions, add vigor, make one feel younger, and maintain a healthy digestive system (6^✔ ✔Trusted Source
   Eating Hints: Before, during, and after Cancer Treatment
   
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8. When planning to eat out, eat a small portion of food at home to stop yourself from binging. Make judicious choices when eating out. Opt for salads, soups, pasta, thin-crust pizzas, and baked, grilled, roasted, lightly- cooked food. Do not hesitate to get it altered your way (7^✔ ✔Trusted Source
   Food Portions: Choosing Just Enough for You
   
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9. Water exercises like aqua aerobics, aqua zumba, aqua yoga, and aqua jogging can reduce overall body weight by nearly 3 kg and shrink waistlines by 3 cm (8^✔ ✔Trusted Source
   Effects of water aerobics on body composition in obesity and overweight people: a systematic review and meta-analysis
   
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10. Exercise consciously for 30 minutes everyday (9^✔ ✔Trusted Source
    Physical activity - how to get active when you are busy
    
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