QL Health returns with the second part of the article ‘Simple steps to lose weight healthily.’ In the previous part, Tadawi Medical Center highlighted how easy it can be to lose the extra kilograms and reach the ideal weight with a few simple changes in one’s lifestyle and quality of food.

The article mentioned two groups of steps: the first group was related to lifestyle, and the second was about the drinks we consume.

Part 2 of this article focuses on steps to lose weight in relation to one’s food choices and certain psychological factors.

The third group: When it comes to the foods we should eat, losing weight depends not only on reducing the quantity but also on increasing the quality of foods. This is explained in detail with examples below:

1- Filling the stomach is the basis of any successful strategy to lose weight, and the trick lies in what you use to fill your stomach.

A full stomach will stop releasing ghrelin hormone (that we mentioned in the previous article), so the best way to get rid of your craving to fast foods or drinks containing caffeine, milk and sugar is to keep your stomach filled with low-calorie foods.

The best example of this is eating vegetables of all kinds (except starchy ones like potatoes) and a few kinds of fruits such as apples and oranges.

Eating a Snickers bar will give you 280 calories without even feeling full, while eating a big dish of vegetables contains two carrots, two cucumbers and two lettuces only gives you 100 calories, not to mention that these vegetables provide a feeling of satiety and fullness that lasts much longer than the Snickers bar. Therefore, increasing your daily intake of vegetables and fruits is a great way to lose weight due to their high fiber and water content which fills your stomach and makes you feel full while getting only a few calories.

2- Delicious foods that are rich in nutrients include whole grains (such as whole rice), whole wheat products (such as bread and pastries), and whole breakfast cereals (such as oats). They make you feel full which helps you lose weight.

It is very important to chew them well, due to two benefits of chewing: the first one is that good chewing facilitates digestion and therefore enhances obtaining the nutrients from them, and the second is that it leaves your body enough time to trigger the signal of satiety. Another benefit of chewing is that it lowers cholesterol levels.

3- Eating a meal before leaving the house ensures that you do not fall into the trap of false hunger triggered by the availability of drinks and foods everywhere, their delicious appearance and the beauty of their presentation.

4- Home-cooked food is healthier and contains much less calories. A study conducted on 1713 adults who succeeded in reducing their weight showed that those who eat at fast food restaurants at a rate of less than twice a week have greater chances of losing weight. Try to reduce your fast food intake, as it contains a very high content of fat and starch, and start looking for restaurants that only serve healthy dishes.

5- Changing the type of snacks you eat is very beneficial. Instead of eating baked foods during break times, try eating snacks that are high in protein and low in fat. If you like to count your calorie intake, you should know that losing one pound (0.45 kilograms) of weight equals cutting down 3,500 calories. So, if you are able to reduce your energy intake only by 100 calories per day, you can lose one pound in about one month.

The fourth group: We must not forget the importance of psychological factors in all aspects of our lives. They are crucial to the success of any strategy that aims for losing excess weight, and can help us achieve our goals if employed correctly. Here are some tips:

1- Having a support group or diet friends can help you adhere to your daily diet. Keeping track of your food choices on a daily basis takes only a few minutes, but can double your chances of success in losing weight.

2- When you manage to quit a bad eating habit such as stopping soft drinks or when one day passes without over-eating, reward yourself by buying new clothes of a smaller size, for becoming one step closer to the healthy lifestyle that helps people lose weight without following crazy diets.

3- Once you set your goal, keep it in front of you, but at the same time try to avoid blaming yourself. Love your body as it is, and if you, for some reason, make a mistake, make sure that you do not get frustrated, as this will only lead to the secretion of stress hormones that cause you to gain more weight and make the situation even worse.

You can always stop any bad habit and return to the right track, no matter what. It is also helpful to keep the nice clothes you're looking to wear when you're losing weight hanging in front of you, as this will keep you motivated.

Finally, keep in mind that obesity is a serious and widespread health problem that is associated with many diseases such as type 2 diabetes, cardiovascular diseases and some types of cancer.

Fortunately, it can be easily avoided, just by making small changes to our lifestyle. The word “diet” means a lifelong plan and not just a program that you follow only for several weeks, then leave it.

Whoever promises you that you will lose several kilograms in a short period is only misleading you. So, eat and drink smartly by focusing on nutrients in everything you eat.

The eyes love the variety of colors, while teeth love to chew, so instead of distracting and deceiving them with nachos, popcorn, give them what they really deserve and want.

The day has come when the voices of our body systems are heard loudly. Make sure to follow the steps mentioned in this article and the one before it, and make losing weight an enjoyable experience.

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Sources:  Nourish by WebMD, Everyday Health, King's College London.