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Top Eating Habits That Help with Weight Loss and Maintenance
The significance of weight loss lies in setting a clear and
meaningful goal from the start—this foundation is essential.
✅ Key Habits That Support Weight
Loss:
- Eat
breakfast daily
- Focus
on three main meals per day
- Include
several light snacks throughout the day
- Avoid
extreme hunger, which often leads to overeating
- Reserve
sweets for special occasions only
- Drink
water regularly: 8 cups for women, 10 for men
- Buy
healthy food options and keep them accessible at home and in the
office
- Avoid
buying large quantities of sweets or chocolates, and don’t keep them
within easy reach
- Base
your diet more on plant foods, especially fruits and vegetables
- Take
advantage of vegetable variety to avoid boredom from eating the same
type repeatedly
- Use plant-based
oils like olive oil
- Choose
low-fat dairy products, which support weight loss
- Limit high-fat
foods as much as possible
- Keep a
food journal: log what you eat, calculate your calories, and adjust
your meal plan to match your needs
- Be
mindful of what you eat and move more—this will lead to a healthier
weight and better health overall
🧠 Understanding Body
Metabolism During Dieting:
When following a calorie-restricted diet, the body adjusts
its activity to conserve energy. It reduces metabolism to make the most of the
fewer calories provided—hence, weight loss can slow down over time unless
physical activity is increased.
🍽️ Smart Eating
Strategies:
- Use
smaller plates: A small plate filled with food gives the impression of
a full meal, making you feel satisfied without overeating.
- Eat
at home more often: Home-cooked meals generally lead to better portion
control than eating fast food.
- Replace
sugary drinks like soda with water or natural fruit juice:
A study found that this simple change can cut more than 450 calories per day, equivalent to losing 1 kg per month. - Eat
the same type of food within a meal: This may reduce overall intake
and increase satiety.
- Watch
out for hidden calories in sauces:
- Replace
creamy sauces with tomato-based ones
- Use hummus
or mustard instead of mayonnaise in sandwiches