6 Must-Follow Diet Strategies for Weight Loss

Safe, sustainable, and long-term weight loss is about making gradual changes to your current lifestyle. If you want to shed the pounds and keep them off, you need to adopt healthier habits to support your goals. 

While there is no one-size-fits-all solution to pursuing our fitness goals, there are certain habits that we can incorporate in our daily lives to make a positive impact in our weight loss journey. This is especially true when it comes to our caloric consumption. After all, you can’t out-exercise a bad diet.

In today’s blog, we’ll be talking about six must-follow strategies that will aid your weight loss goals. Let’s get started!

1.    It’s All About Caloric Deficit

Weight loss is a result of our bodies’ burning more calories than we consume. When you’re in a caloric deficit, you force your body to use energy reserves in the form of carbohydrates and fat stored in and around the muscles to sustain itself.

A healthy caloric deficit ranges between 300 and 500 calories. You can achieve this by exercising more and eating fewer calories.

2.     A Balanced Diet is Crucial

Having a diet that consists of all the macronutrients i.e., carbohydrates, fat, and protein, is important for long-term and sustainable fat loss. 

So, what does a balanced meal look like? Imagine a medium-sized plate you normally eat on. Half of that plate should be filled with vegetables (about 1 and ½ cups), a quarter should be filled with starches like rice, pasta, chickpeas, or bread, and the remaining quarter should be filled with a protein source like fish, poultry, eggs, tofu, or meat. Don’t forget a small serving of fat in the form of nuts, dressings, hummus, and oils.

3.    Stick to Complex Carbs

Carbs aren’t the enemy, but you must know that not all carbs are created equal. If you want to reap the energy-giving benefits of carbs, stick to whole grain products and starchy vegetables and steer clear of hyperpalatable baked goods and junk food.

4.    Have Fats in Moderation

In the same vein, fats aren’t the only reason why you’ve gained weight all these years. In fact, fat is an important energy source and energy reserve so you shouldn’t completely eliminate it from your diet.

It’s all about knowing which ones are better for you and eating them at the right amounts. Food that are rich in polyunsaturated fatty acids like linoleic acid, and alpha-linolenic acid including fatty fish, avocados, and tree nuts are excellent sources of dietary fat.

Whereas trans fats and monosaturated fats found in fried food and hyper-processed food like junk food are a no-go for your healthy weight loss journey.

5.    Consume Enough Protein

Protein is the building blocks of muscle and the more muscle you have; the greater your body’s caloric expenditure is. When trying to lose weight, a protein-rich diet leaves you feeling fuller for longer. Proteins also counteract the loss of muscle mass while dieting. High quality protein sources like meat, fish, eggs, soybeans, lentils, tofu, and quinoa can easily be incorporated in your diet.

6.    Stay Hydrated

Water is essential for nutrient uptake and metabolism, and there's no fat burning without water. So, staying hydrated is an essential part of a weight loss diet. Try to drink between 1.5 to 2 liters of water every day. Pro tip: drinking a glass of water before each meal can help you eat less.