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In order to lose weight you must either eat sensibly and exercise to burn off calories. Eat as per the body's needs. Food that is not used to fuel the body is stored as fat.
A major component of losing weight is to make smarter food choices. Here's how:
limit non-nutritious foods, such as:
sugar, honey, syrups and candy, pastries, donuts, pies, cakes and cookies, soft drinks, sweetened juices and alcoholic beverages
cut down on high-fat foods by:
choosing poultry, fish or lean red meat. Choosing low-fat cooking methods, such as baking, broiling, steaming, grilling and boiling. Avoiding high-fat snacks like chips and chocolate. Avoiding fried foods. Using less margarine and mayonnaise. Avoiding high-fat gravies, cream sauces and cream-based dishes.
Eat a variety of foods, including:
fruit and vegetables, whole grains, breads, cereal, rice and pasta, dairy products, such as low-fat or non-fat milk or yogurt, low-fat cottage cheese and low-fat cheese, protein-rich foods like chicken, fish, dals and legumes, or beans should be included in your diet.
Change your eating habits:
eat three balanced meals a day to help control your hunger. Watch portion sizes and eat small servings of a variety of foods. Choose low-calorie snacks. Eat only when you are hungry and stop when you are satisfied. Eat slowly and try not to perform other tasks while eating. Find other activities to distract you from food, such as walking, taking up a hobby or being involved in the community. Include regular exercise in your daily routine.
Suggestions offered by doctors on Lybrate are of advisory nature i.e., for educational and informational purposes only. Content posted on, created for, or compiled by Lybrate is not intended or designed to replace your doctor's independent judgment about any symptom, condition, or the appropriateness or risks of a procedure or treatment for a given person.