10 Healthy Eating Habits for a Sustainable Weight Loss Journey
Introduction
More than 650 million adults worldwide suffer from obesity, and the prevalence of this condition has increased rapidly over the past 50 years. Obesity has become one of the most critical public health problems globally and is strongly associated with type 2 diabetes mellitus, cardiovascular diseases, osteoarthritis, obstructive sleep apnea, depression, and some cancers. Some of these complications are predicted by waist-to-height ratio and not necessarily only by BMI (Body Mass Index >30).
Dietetics is the practical application of nutrition principles, including meal planning for both the well and the sick. Dietary interventions remain the cornerstone of weight reduction and management strategies. Diet and exercise can effectively shrink fat cells but cannot eliminate them completely; fat cells tend to expand as soon as weight is regained. CoolSculpting helps by permanently freezing and destroying fat cells, which are naturally processed and eliminated. Hence, diet can complement body contouring services like CoolSculpting to achieve maximum weight loss and body contouring results.
1. Start Your Day with a Nutritious Breakfast
Breakfast should make up 20%-30% of the average individual's daily calorie intake and has been shown in studies to help with improvements in appetite control, satiety, and postprandial energy expenditure, resulting in better weight management.
2. Incorporate More Fruits and Vegetables
Fruits and vegetables are protective foods due to their high vitamin and mineral content. One special feature distinguishing fruits from other foods is that they can be eaten raw, preserving the vitamins and minerals present. Select foods with a low to medium glycemic index.
3. Choose Whole Grains Over Refined Carbohydrates
Whole grains contain three parts - the germ, the inner endosperm, and the outer pericarp - in contrast to refined grains, which contain only the endosperm. The outer pericarp and the germ contain most of the essential nutrients that are missed when we consume just refined carbohydrates. Pulses like Bengal gram (chana), red gram (arhar), green gram (mung), and black gram (urad) should be incorporated with cereals like wheat or rice in a weight loss diet. Such a diet can support CoolSculpting results by helping with long-term weight maintenance.
4. Stay Hydrated
Drinking plenty of water and other hydrating beverages helps with weight loss in various ways. It can help people feel fuller and reduce hunger, decrease calorie intake from fluids, and assist the body in efficiently removing waste. Females need around nine glasses of water daily, and males need about thirteen, on top of the amount they consume through food. Drinking water or other hydrating fluids complements CoolSculpting results by maintaining a balanced diet.
5. Practice Portion Control
Portion control is not just about eating less; it's about balance and moderation. Understanding that the size of portions can significantly impact overall calorie intake and weight loss is essential.
Implementing portion control means making smarter choices. For example, a serving of meat should be the size of our palm, a serving of grains should be the size of a fist, and a serving of fat should be the size of our thumb. Portion control stabilizes blood sugar levels and aids digestion, supporting long-term health and complementing CoolSculpting by maintaining a balanced calorie intake.
6. Limit Added Sugars and Sweets
The American Heart Association recommends a stricter added sugar limit of no more than 100 calories per day (about six teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about nine teaspoons or 36 grams) for most men. Sugars are addictive, and consuming refined sugars may not trigger the signal that we are full, leading to overeating and weight gain. Replacing sugars with nourishing and filling whole foods helps our hormones naturally regulate, signaling to our brain when we have eaten enough.
Limiting sugars reduces the risk of developing chronic diseases like type 2 diabetes mellitus, depression, anxiety, dental problems, nutritional deficiencies, and cancers. Healthy alternatives to satisfy sweet cravings include fruits, fresh fruit smoothies, yogurt, sweet potatoes, dates, prunes, or dried plums. Controlling sweet cravings helps maintain CoolSculpting results by preventing further weight gain.
7. Eat Lean Proteins
High-protein and low-fat foods are beneficial for muscle building and potential weight loss by promoting satiety. According to the Dietary Guidelines for Americans 2020-2025, the protein Reference Daily Intake for an adult consuming 2000 calories a day is 10 to 35% of total calorie intake.
Consider lean protein foods such as white-fleshed fish, egg whites, plain Greek yogurt, beans, peas, lentils, skinless white poultry meat, low-fat cottage cheese, tofu, low-fat milk, and powdered peanut butter. Incorporating lean proteins in our diet is crucial as it supports CoolSculpting outcomes by providing a better body contour.
8. Snack Wisely
Choosing healthy snacks helps fuel our body while managing weight and contributing to our overall health, enhancing CoolSculpting results in achieving our body goals. One-third of our daily energy intake comes from snacks, but some foods we snack on may be nutrient-poor and lead to unwanted weight gain.
Nutritious snacks high in fiber and protein promote fullness. Incorporate low-calorie (less than 120 calories per 100 grams) snacks like homemade dips made from chickpeas, bell peppers, broccoli, celery; homemade protein bars with nuts, seeds, dried fruit, honey, coconut; Greek yogurt with berries; and homemade trail mix with seeds, nuts, dried fruits, and spices.
9. Plan and Prepare Meals Ahead
Meal prepping can save time, reduce stress, improve diet quality, and enhance the CoolSculpting experience by staying committed to healthy eating. A weight-loss-friendly diet should be nutritionally complete, affordable, appropriate, culturally acceptable, enjoyable, and sustainable.
A balanced diet comprises mostly whole, minimally processed foods, especially fruits and vegetables, as well as nutrient-dense whole foods like whole grains, beans, fish, chicken, eggs, nuts, and seeds. These foods should make up the majority of our diet while still allowing for occasional treats. Ensuring a calorie deficit promotes weight loss. Setting aside a few hours once a week for grocery shopping and meal prepping helps achieve body goals and complements CoolSculpting results.
10. Listen to Your Body
Our body's signals are not subtle; distractions make it difficult to listen. The first step is eliminating distractions, including phones, tablets, computers, and television, while eating. This helps establish a good connection between the gut and the brain. Sometimes, we realize we are full only after overeating. Maintaining a balanced approach to eating after CoolSculpting treatment helps sustain the results longer.
CoolSculpting is a transformative process that helps individuals achieve a more contoured and toned physique without invasive surgery by freezing and breaking down 20 to 25% of stubborn fat in a particular zone. However, 75 to 80% of the remaining fat cells can plump back up in other zones if we don't maintain healthy habits. CoolSculpting is not a replacement for diet and exercise but helps address persistent flab leftover after weight loss.
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