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Weight loss can feel like a daunting task, especially when you approach it as upending your every habit in favor of a ‘clean’ lifestyle, cutting out your favorite foods cold turkey. While there are certain foods that do not necessarily support healthy weight loss, most things can be eaten in moderation, provided they’re accompanied by other items that offer a heightened nutritional value and will work to reach your goals. If you’re hoping to straighten out your diet before summer strikes, these are the three changes you need to make to your eating habits for easy weight loss before beach season. But remember–every body is a bikini body!
Load Up On Fiber
Dietary fiber, otherwise known as carbohydrates that can’t be digested, is one of the best food categories to include in your diet to maximize gut health. Encapsulating fruits, veggies, and plant based protein sources like beans, soluble fiber is useful for slowing digestion and maintaining a feeling of fullness which will naturally allow you to consume less calories throughout the day. Dr. Oz explains, “Eating more soluble fiber can also help you lose belly fat and prevent belly fat gain. One study found that a 10-gram increase in daily soluble fiber intake results in a 3.7% lower risk of gaining belly fat. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.”
If you’re looking for an easy way to integrate more fiber into your diet, Dr. Oz suggests prioritizing whole grains, consuming more beans and legumes, and bulking up your fruit and vegetable intake. “Try to eat five or more servings daily,” he says.
Start Intermittent Fasting
Intermittent fasting has gained popularity in the last several years as a method of dieting which focuses more on when you’re eating than what you eat. The idea is to create a 16 hour fasting window with 8 hours of eating time, typically beginning at noon and ending at 8pm. “Intermittent fasting has been shown to effectively reduce calorie intake, increase weight loss and improve metabolic health,” explains Dr. Oz. “Skipping breakfast is a common part of many intermittent fasting methods. Ongoing research is being conducted on the benefits of intermittent fasting. Some studies suggest it may play a role in weight loss since it can help you lose weight and belly fat, without having to consciously restrict calories.”
Try The Mediterranean Diet
The mediterranean diet is well known for being useful in weight loss as it prioritizes whole foods and healthy fats instead of focusing on calorie restriction. Even certain alcohol can be included in this diet in moderation, focusing on the foods you can eat, instead of forcing you to feel deprived. “One study published in the New England Journal of Medicine found that people who followed a Mediterranean diet for two years lost more weight than low-fat dieters. Another study with over 32,000 people showed that long-term adherence to the Mediterranean diet resulted in a decreased risk of gaining weight and belly fat over 5 years,” explains Dr. Oz. “Because the Mediterranean diet limits the intake of processed foods and added sugars, those on the diets are often eating nutrient rich foods with fewer calories.”
Focusing on eating complex carbs, fruits and vegetables, and limiting sweets and red meat as the mediterranean diet calls for will naturally create a calorie deficit, allowing you to lose weight with ease. In order to achieve maintainable long term changes, it’s important to look at the delicious health benefits your eating habits can offer you instead of only focusing on the foods you should limit. This will ultimately create a healthier relationship with food, making weight loss even easier.
