Few tips are here:
1. Choose better fats
Too much saturated fat in the diet can lead to weight gain, high blood pressure, and high cholesterol. Limit foods that contain saturated fats. Instead of these bad fats, choose smaller amounts of healthy unsaturated fats, which are found in vegetable oils like virgin coconut and olive oil, avocado and nuts. Aim for a total of 30 to 45ml of healthy fats each day.
2. Increase fibre
Eating more fibre can help maintain blood sugar levels and lower your cholesterol. Plus, fibre helps make you feel full, so you tend to eat less. This can help with weight control. Aim for 21 to 25 grams per day.
3. Here are some high fibre foods to try:
Similar to fibre, protein also helps you feel full for longer, so you will eat less. This is a great way to help control your weight. Make sure that you have some protein at every meal and snack like egg fish or try vegetarian options such as legumes, soy or a quarter cup of nuts or seeds. Milk and low fat yogurt are also good sources of protein.
4. Foods to limit
Some foods cause weight gain if you eat them often. Choose fewer foods that are high in sugar, salt, refined flour and fat such as:
5. Try to get at least 2 ½ hours of exercise each week. Start with 10 minutes of activity and work up to longer times as your body adjusts. Even if you don’t lose weight, exercise can help control your blood sugar and cholesterol levels and lower your risk for heart disease and diabetes.