There are many of us who lead demanding and hectic lifestyles which are marred with extensive working hours, early mornings and late nights. In fact, late-night shifts affect our eating patterns a lot!
Due to erratic working patterns, processed foods, instant food items and junk food are in trend as they are easy to carry and can be ordered or eaten anywhere! People don’t carry home food as much and always eat food at work in a hurry, knowing that they are gulping their food without chewing.
If we pay a little attention to what we are eating and how we are eating it, it makes a big difference. The statement, “Lose body fat by changing what you eat” holds true in this context.
How Can One Lose Body Fat with Food?
First of all, you have to see the natural foods around you which have the capability to help you lose body fat. Try including some of the following option in your daily meals.
- Whole Grains: contain a good amount of fiber and as they are complex in nature, they release carbohydrates slowly in the body. They need energy from the body to breakdown and in turn, help you lose fat. So, include brown rice, whole wheat flour, rolled oats, Ragi, Jowar, and Bajra over refined flour like maida, suji and white rice.
- Pulses & Legumes: are an excellent source of fiber and vegetable protein. Protein gives you a feeling of satiety which stops you from overeating and decreases your total calorie intake resulting in fat loss. Choose whole pulses like white & black chana, cow pea, kidney bean, sprouts and have them in at least two meals.
- Vegetables & Fruits: are excellent sources of fiber and are low in calories. They require a lot of energy to breakdown and some fibers don’t digest in human bodies. They need to be excreted and absorb fat from the body while doing so, thereby reducing fat and cutting down total calorie intake. Have at least 2-3 servings of fruits & vegetables. Their way of cooking can be changed like sautéing, steaming, baking, shallow frying, or roasting instead of deep-frying.
- Healthy Fats: can be obtained through nuts, fish & seeds to improve omega 3 fatty acid which is anti-inflammatory and helps in controlling visceral fat accumulation. Cut down your intake of all types of visible fats such as butter, ghee, oils and avoid refined oils. Instead, use soybean oil, sesame oil, mustard & groundnut oil.
- Water: increases the metabolism of the body by flushing out toxins and cleansing the liver. The best part? It has zero calories. Drink at least 2-3 litres of water a day.
- Tea: Replacing your tea with green, turmeric or lemon tea and avoiding or minimizing visible intake of sugar [1tsp of sugar (5gm) = 20 calories] helps you lose weight.
Meal timings are also crucial in shedding extra fat. This is because the metabolism of the body slows down as the day progresses. That’s why late-night eaters are prone to weight gain. Low calorie and nutrient-dense food can be chosen by late eaters.
Chewing your food properly also increases the rate of absorption of nutrients and avoids extra accumulation of fat. Practicing mindful eating i.e. eating by paying attention and noticing each sip or bite, tasting your food, teaches you to control your hunger and actually helps in weight loss.
We hope these tips help you lose body fat and #BeTheForce of a healthy lifestyle! Do leave your thoughts in the comments below!