Top 14 Health Tips To Achieve Your Weight Loss Goals

Top 14 Health Tips To Achieve Your Weight Loss Goals

The following tips provided by the British Nutrition Foundation will help you slim down and reach your weight loss goals in a healthy way.

1. Measure your body mass index and waist circumference to help you find out if you have a healthy body weight.

2. Ensure that the energy that comes from the food you eat is less than the energy you use - which means eat less, move more.

3. Set realistic goals that will help you achieve a healthy weight - even losing small amounts of weight can benefit your health, setting you on a path to a healthier future.

4. Eat plenty of fruit and vegetables - at least 5 a day.

5. Instead of frying, boil, steam, grill, poach or microwave your food rather than frying.

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6. If roasting, choose healthier options such as olive or rapeseed oil - use a small amount only.

7. Include a lot of beans and pulses - these are good alternatives to meat as they are low in fat and high in fiber and a good source of protein.

8. Reduce fat from meat and poultry - Choosing lean cuts of meat, leaner mince and trim the fat off.

9. Avoid or limit the intake of foods and drinks that are high in fat or sugars - these include soda and other carbonated soft drinks, fried foods, cakes, biscuits and desserts in your diet.

10. Practice portion control and try to avoid situations where you know you may be tempted to overeat.

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11. Stay physically active by finding time for exercise - aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (or a combination of both).

12. Muscle-strengthening activities should be done at least two days or more a week.

13. Whichever plan you choose, ensure that you make some long-term lifestyle changes that will help you lose weight, live a healthier, fitter life.

14. Making healthy diet and lifestyle changes you can stick with, even after you have reached your desired weight, will help you maintain a flat belly and avoid putting on the pounds that you’ve lost.

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Meat lovers who love to indulge in red meats like beef and bacon, beware.
Diet that is rich in red meats may result in increased levels of the chemical TMAO.
The TMAO chemical is linked to increased risk of heart diseases confirms a recent documented study.
A study conducted by Cleveland Clinic and the National Heart, Lung, and Blood Institute (NHLBI) has suggested that it may increase levels of trimethylamine N-oxide (TMAO)- a chemical linked to elevated risk of heart disease.
Published in the European Heart Journal, the findings of the study titled, "Impact of chronic dietary red meat, white meat, or non-meat protein on trimethylamine N-oxide metabolism and renal excretion in healthy men and women" concluded that consumption of various different kinds of animal meats and other dietary protein sources had different effects on the production of TMAO in the body. The participants were asked to follow three different diets- one rich in white meats, a second one rich in red meats and another one rich in non-dietary protein sources. The study concluded that the level of TMAO present in the bodies of those who consume a diet rich in red meats was triple the level of the chemical present in bodies of those whose diets were rich in either white meats like chicken and turkey or even non-meat (or vegetarian or vegan) protein sources. But it's not all doom and gloom for people who have been loading up on bacon and beef.

Been consuming too much bacon, beef or lamb?
Red meat may taste very delicious and it may top the list of every meat lover's list of most delicious foods, but it is not said to be healthy. When it comes to heart health, red meat is said to be one of the worst foods to consume, as it has been concluded by a number of studies conducted by health and nutrition experts. A new study, conducted by experts at Cleveland Clinic and the National Heart, Lung, and Blood Institute (NHLBI) has found that following a diet that is rich in red meats may result in increased levels of a chemical, which is linked to an elevated risk of heart diseases. The study said that eating too much red meat may lead to excessive secretion of trimethylamine N-oxide (TMAO) from the gut. The study, albeit a small one conducted among 113 men and women, is a warning for those relying heavily on meats like bacon, lamb and beef as their dietary source of proteins.

Consuming Too Much Red Meat May Increase Levels Of Chemical Linked To Heart Diseases.
The study also said that the effects of diet rich in red meats on the levels of TMAO were reversible through removal of these meats from meals. This means that people may be able to reduce the level of TMAO in their bodies and consequently their risks of heart diseases, by switching to white meats or non-meat or vegetarian sources of protein. TMAO is a chemical produced in the gut during the digestion process and the nutrients found in red meat are partially responsible for increasing levels of the chemical in the body. The study's authors said that the study's results reiterated the fact that people should limit their consumption of red meats and instead follow a more heart-healthy diet rich in fruits, vegetables, whole grains and plant-based protein sources.

5 Great Red Meat Diet Protein Swaps
1. Fish:
Fatty fish like salmon, trout, tuna and cod are an amazing source of protein and omega-3 fatty acids. One of the healthiest food for non-vegetarians, fish should be included in your diet. Known for its nutritional benefits with high source of protein and omega-3 fatty acids aiding in repairing tissues and to formulate essential amino acids in the body. Fatty fish like salmon, trout, tuna and cod are an amazing source of protein and omega-3 fatty acids.

2. Eggs:
We cannot miss this food when we talking about proteins. Eggs are considered as one of the best sources of protein. They can be incorporated in your diet in a variety of ways, making them one of the most versatile proteins out there. Eggs are not only rich in proteins, but are also known to have rich content of vitamin B-12, zinc, iron, selenium and vitamin A. One to two eggs can be incorporated in your daily diet, without having to worry about stacking on fats. And do not ditch the yolk; they are powerhouses of nutrients. The best part about whole eggs is that they can be prepared in numerous ways. You can even have it for breakfast, as an evening snack or after your workout.

3. Nuts and seeds:
Time to replace junk with these super healthy nuts and seeds for the warmth required in winters. Seeds and nuts have nutrients that body which keep your body warm and healthy too. These seeds and nuts have vital fatty acids which have innumerable benefits. Eating peanuts, almonds and pistachio is an excellent way for people to boost the amount of protein in their diet. Protein-rich nuts can be a simple addition in your diet. They can be eaten as an evening snack, add it into your smoothies or yogurt.

4. Lentils:
There is about 18 gm of proteins in a cup of lentils. They are also wonderful sources of iron, potassium, zinc, niacin and folate. Lentils are an excellent source of dietary fibers too. They come in wide range of colors and you may choose from brown, red, yellow, and green lentils. Consume them in the form of soup, or add them to your veggies or make a salad out of them; they will turn up delicious and healthy without any guilt. Lentils are super nutritious and when eaten along with rice they make a perfectly balanced meal.

5. Soy:
An excellent source of all-plant protein is the humble soy. It is rich in phyto-nutrients, and minerals like magnesium, phosphorus, and potassium. They are also rich in calcium, and Vitamin C. You may include soy in your diet in the form of basic soy beans, nuggets, or tofu. Home-made soy milk is a great option too. This protein rich food is great for your overall health and should be incorporated into your diet.

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