How to Eat Right for Weight Loss?

Introduction

At the ESSENCE Festival of Culture’s Wellness House activation, Kim Rose, a registered dietitian nutritionist, shared valuable insights on how to eat right for a balanced diet and effective weight loss.

Eating the Right Way

Kim Rose emphasized that there isn’t one perfect plate of food. Instead, it’s about how you set up your plate. For example, she suggests choosing lean beef to enjoy the flavor with less fat. She also encourages adding fruits, vegetables, and low-fat protein options to your diet instead of cutting out your favorite foods.

“It’s not about cutting out; it’s actually about what you can add in.”

The Importance of Fruits

While some might think fruits are not ideal due to their sugar content, Rose explains that fruits contain fiber and vitamins, which help moderate blood sugar and weight. She advises consuming fruits in moderation to avoid high blood sugar levels.

Meal Timing

Rose stresses the importance of eating meals at specific times. This helps prevent mindless grazing and excessive calorie intake. She recommends mindful eating and ensuring that half of your plate consists of protein and fiber.

Portion Control

For culturally beloved rice dishes, Rose suggests limiting the portion to 1/4 cup. She explains that adequate fiber and protein intake will help you feel full and support weight loss.

Individual Journeys

Rose advises against comparing your weight loss journey to others. Everyone’s body is different, and healthy weight loss is about losing one to two pounds per week. She emphasizes the importance of following the healthy plate method.

Managing Stress and Sleep

Rose highlights that food is not the only factor in weight loss. Managing stress and getting adequate sleep are crucial. Stress and lack of sleep can lead to weight gain due to the release of hormones that promote fat retention. She recommends seeking mental health support and finding ways to reduce stress.

“If you are stressed out the wazoo, if you are not sleeping adequately at night, if you are not hydrating yourself during these hot summer months, your body can put on a little excess weight.”

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