DIET TIPS for WEIGHT LOSS (EASY + PRACTICAL) | Diet plan to LOSE WEIGHT permanently

 Diet is not about starving yourself or going on crazy diet plans. It is about changing your lifestyle.  

There's a lot of misleading weight loss information on weight loss,  most of what is recommended are very very questionable and not at all science-based these quick fixes and diet plans don't work, and even if they do the lost weight comes back. It is very very important to understand that the only way to lose weight and to keep it off in the long term is to make changes to your lifestyle no shortcuts, or crazy diet plans. Just some basic lifestyle changes for weight loss.

These tips 

to help you lose weight and to help you towards a better and healthier lifestyle.

Tip number one.

Eat five to six smaller meals throughout 

the day instead of binge eating. The logic behind this tip is that when you eat smaller meals throughout the day you're never really extremely hungry and the chances of you overeating are less. When you overeat a meal multiple things happen in the body. Your blood sugar and insulin level spikes immediately and once the food is digested there is a rapid drop in the blood sugar and insulin level. This rapid spike and rapid drop in the level of blood sugar and insulin eventually decreases the response of insulin in the body leading to type 2 diabetes. When you eat smaller and more frequent meals the rice and drop of insulin in the body are more controlled and more stable. Also when you overeat most of the excess calories that the body does not really need are stored in the form of fat deposits in the body resulting in fat gain. So the solution is to eat smaller more frequent meals throughout the day instead of binge eating everything all at once.

Tip number two,

No sweets or desserts after your meals 

we are so so used to eating sweets or desserts after our meals. It is so ingrained in us while that is okay once in a while it is not such a great idea on a regular basis because once the body has got whatever calories it needs it converts everything extra especially sugar into fat but there is a way to trick your body. You can have your favorite sweet or dessert 30 to 45 minutes before your lunch or dinner or you can even have it in the evenings as a snack or you can have it as a pre-workout meal or before your evening walks. This will definitely be a game-changer in your weight loss journey.

Tip number three. 

Cut down sugar added packaged fruit juices, biscuits, 

milkshakes, flavored yogurts are examples of foods with a lot of added sugars in them. Cutting down on these foods and in effect cutting down on the level of added sugars is the single most effective thing that will help you in your weight loss journey. It has been scientifically shown that people whose diets predominantly consist of added sugars are more prone to the risk of heart diseases, diabetes and obesity.  So cut down added sugars swap fruit juices with real whole fruits, swap cold drinks or soda with drinking water, swap packaged yogurts with homesick curd. 
Don't buy these foods in the first place from supermarkets because it is difficult to resist the urge of having these foods when they are just lying around in the house.

Tip number

 four.

Portion control.While you don't need to starve yourself or go 

on crazy diets,

for weight loss, you have to exercise some amount of portion control. The best way to do that is one start with less amount of food on your plate than you think you can eat and two follow the 20-minute rule of eating. It takes approximately 20 minutes for our brain to receive a signal of fullness from our stomach so if you eat your food slowly and chew it properly chances are you would not have to go for that second helping of food which means that you will end up not overeating your food. This means that no excess fat storage in the body. Even if it seems impossible to eat slowly in today's fast-paced world we must strive to find at least 30 peaceful minutes for eating our food.

Tip number five. 

Compulsory evening snack. Make it a point to eat a homemade snack 

in the evenings. Every single 

day evenings are the time when we are most prone to eating unhealthy or junk food items and you can easily change that if you plan for your snacks beforehand or at least keep some nuts and fruits handy. There are a lot of different vegetarian snack options that you can easily make at home. If you eat an evening snack you're less likely to overeat during dinner.

You'll have to try them out and give it at least four to five weeks for them to work. In spite of following all these tips if you think that your weight loss is a struggle don't hesitate to consult a doctor and look at other hormonal or thyroid issues. Other than these five diet tips the two other pillars for good health .are exercise and good sleep. Make sure that you

exercise for at least 150 minutes every week. You can do whatever you like for example strength training, aerobics dance, yoga whatever suits you and you are committed to good undisturbed sleep of 7 to 8 hours is also crucial for the repair and recovery of our system. In fact, it has been scientifically shown that good sleep is directly proportional to a healthy weight.