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Diet changes can indeed be an effective strategy for weight loss. By following a healthy and balanced diet, individuals can create a calorie deficit, which means consuming fewer calories than the body needs. This forces the body to utilise stored fat as an energy source, leading to weight loss.

Incorporating nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting processed foods, sugary beverages, and high-calorie snacks can contribute to a successful weight loss journey. Read on as we share strategies to help you better prepare foods that can help in weight loss.

Keep these things in mind when preparing food for weight loss:

1. Portion control

Be mindful of your portion sizes and follow recommended serving sizes to ensure you are not overeating. Using smaller plates and bowls, measuring food portions, and being mindful of serving sizes can help regulate calorie intake.

2. Caloric density

Choose foods that are low in calories but high in volume, such as fruits, vegetables, and lean proteins, to help you feel full and satisfied without consuming excess calories.

3. Nutrient density

Opt for nutrient-rich foods that provide essential vitamins, minerals, and antioxidants, such as whole grains, legumes, and leafy greens, to support overall health while losing weight. Making vegetables the centrepiece of meals or adding them to dishes increases their volume while keeping the calorie count low.

4. Balanced meals

Create balanced meals that include a combination of protein, carbohydrates, and healthy fats to support steady energy levels and promote satiety.

5. Minimise processed foods

Limit your intake of processed foods high in added sugars, unhealthy fats, and artificial ingredients, as they can hinder your weight loss efforts and negatively impact your health.

6. Mindful eating

Pay attention to your body’s hunger and fullness cues, eat slowly, and savour each bite. This can help prevent overeating and promote a healthier relationship with food.

7. Hydration

Stay adequately hydrated by drinking water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary snacking or overeating.

8. Meal planning and preparation

Plan your meals in advance to ensure you have nutritious options readily available and avoid impulsive food choices. Meal prepping can help save time and ensure you have healthy meals and snacks on hand.

9. Mindset and emotional well-being

Be aware of your emotional relationship with food and practice mindful eating to avoid using food as a coping mechanism. Seek support if needed to address any emotional or psychological factors that may impact your weight loss journey.

10. Regular physical activity

Incorporate regular exercise into your routine to complement your healthy eating habits. Exercise not only burns calories but also promotes overall well-being and increases metabolism. Find activities you enjoy to make it more sustainable in the long run.

11. Reducing added sugars and fats

Limiting the use of added sugars, such as in beverages or desserts, and minimising the use of unhealthy fats, such as butter or fatty sauces, can contribute to weight loss.

Remember, while diet changes and food preparation techniques can be valuable tools, a holistic approach that combines healthy eating with regular physical activity is generally the most effective way to achieve sustainable weight loss.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.