Diet and Lifestyle Modifications for Weight Loss | Dr Ashwani Kansal

 

Diet and Lifestyle Modifications for Weight Loss

Dietary Changes

1. Eat more protein: Include lean protein sources like chicken, fish, tofu, and legumes in your diet.

2. Incorporate healthy fats: Nuts, seeds, avocados, and olive oil are great sources of healthy fats.

3. Focus on whole foods: Whole grains, fruits, vegetables, lean proteins, and healthy fats should be the foundation of your diet.

4. Limit processed foods: Try to avoid or limit foods that are high in added sugars, salt, and unhealthy fats.

5. Watch portion sizes: Eat until you're satisfied, not stuffed.

 

Lifestyle Modifications

1. Regular physical activity: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

2. Stay hydrated: Drink plenty of water throughout the day.

3. Get enough sleep: Aim for 7-9 hours of sleep per night.

4. Manage stress: Try stress-reducing techniques like meditation, yoga, or deep breathing exercises.

5. Monitor progress: Keep track of your weight, measurements, and progress photos.

 

Additional Tips

1. Set realistic goals: Aim to lose 1-2 pounds per week for a sustainable weight loss.

2. Seek support: Share your weight loss goals with a friend or family member and consider joining a weight loss support group.

3. Be patient: Weight loss takes time and effort, so be patient and don't get discouraged if you don't see results right away.

 

Remember, weight loss is not just about dieting, it's about adopting a healthy lifestyle. Consult with a healthcare professional or a registered dietitian to create a personalized plan that suits your needs.