Weight loss: Four diet changes that will help you lose twice as much fat

If you are working out in the gym everyday but there is no change on your weighing scale, your diet might be holding you back. Now paying attention to your diet does not mean you need to go on those crazy diets where you only drink juice or quit all carbs.

Here, managing your diet actually involves practical changes in your diet which can last a lifetime. These may sound too simple, but doing the right lifestyle modification looks only easy on the outside. But, we do not want to discourage you. Rather, you can take it as a challenge to actually lose weight and get stronger without any side effects. Here are some great diet tips to accelerate your weight loss journey.

Dark green vegetables will keep you feeling full for longer and will also promote regular bowel movements. These are full of fibre and low in calories, which will help to reduce your calorie intake. You may also experience a reduced appetite. Here are some common leafy green veggies to include in your diet, along with their calories per 100g serving:

-Lettuce - 15 calories

-Cabbage - 15 calories

-Spinach - 23 calories

-Asparagus - 24 calories

-Broccoli - 24 calories

When hunger pangs trouble you between meals, choose foods that include both carbs and protein. Protein keeps you full for long after a meal, so you will not be munching too many things at once. This is because protein digests more slowly. Only eating carbohydrates will just spike your blood sugar, which will drop later, leading to an energy crash.

A great trick to lose weight is to drink water before every meal, or when hungry. Many times our brain signals hunger, when it is actually dehydrated and requires water. In case you are truly hungry for food, drinking water first will prevent you from overeating and over indulging, which often happens when we are madly hungry or eating something super delicious. Drinking warm water before every meal also boosts fat burn.

A study of obese individuals has found that most men and women lose weight when they switch to eating plant-based protein, instead of red meat and animal protein. Switching to a pure vegetarian diet for at least once every week might be beneficial for promoting weight loss. This can be easily done by several Indians who do not consume non-vegetarian food on Tuesdays and/or Thursdays.

Note that eating vegetarian does not mean eating fried food or junk food. Focus on nutritious and healthy meals made from beans, pulses, paneer, whole grains and seasonal vegetables

Monitoring your diet can help you lose weight. However, do not focus on diet alone. Weight loss is achieved by clearing a calorie deficit – by burning more calories than those consumed. Yes, you can lose weight by eating less, but it is strongly recommended to stay physically active and get some kind of exercise daily.

Along with boosting weight loss, exercise will promote your bone health, uplift your mood and reduce your chances of getting health problems like high blood pressure and diabetes.