Losing extra weight may help you look better, but more importantly; it helps to improve overall health. A good number of diet plans on how to lose weight exist; however, sticking to a particular diet plan may be difficult, monotonous and even unsustainable, making it feel like you cannot achieve your ideal weight.
Diet plans are not bad, but if you find it difficult to stick to any, making simple and healthy lifestyle changes can help you maintain a healthy body weight. Weight loss doesn’t mean you have to rid your diet of all tasty foods, instead changing other areas of your life can assist weight loss without having to sacrifice your favorite foods.
Healthy modifications in your eating habits and daily activities may help you burn calories with ease; provided you remain consistent and stay positive. Weight loss may not be rapid, but eventually you would be happy you made the right choices. The following tips will go a long way in helping you maintain a healthy weight; but also will help in enhancing your general health.
Eat Breakfast Every Day
One habit that is common to many people who have lost weight and kept it off is eating breakfast every day. Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. Studies show people who eat breakfast have lower BMIs than those who skip it.
Chew Thoroughly and Slow Down
Eating your food slowly can help you feel fuller with fewer calories. It is an easy way to lose weight and prevent weight gain. Your brain needs time to process that you’ve had enough to eat. Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes. Rather than focusing on how much you are eating at meals, try to concentrate instead on how quickly you eat them. It generally takes a minimum of 20 minutes to start feeling full, so slowing down the speed in which you eat will mean that you start feeling full after less. To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
Eat Plenty of Protein
Adding protein to the diet helps in weight loss, even without exercise or conscious calorie restriction. Protein has powerful effects on appetite; it can increase feelings of fullness, reduce hunger and help you eat fewer calories. This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1. Some examples of protein-rich foods include eggs, peanut butter, chicken breast, prawns, fish, Greek yogurt, lentils, cheese and almonds.
Keep Unhealthy Foods out of Sight
Keeping unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more. If you keep unhealthy foods on your counter, you are more likely to eat a snack you never planned for. It is better to keep healthy foods like fruits and vegetables in plain sight, while unhealthy foods should be kept in closets or cupboards, so that they are less likely to catch your eye when you are hungry.
Eat Foods Rich in Fiber
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. Studies have also shown that viscous fiber is particularly helpful for weight loss, as it increases fullness and reduces food intake. Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds. Some weight loss supplements, like glucomannan are also very high in viscous fiber.
Probiotics are beneficial bacteria that are integral to digestion and occur naturally in a variety of fermented foods like yoghurt. Recent research suggests that probiotics can influence weight, fat mass, and mood. Humans act as the host of these bacteria and provide them with food, including fiber. In turn, the bacteria benefit the intestine and a person’s general health. Research also suggests that probiotics could help prevent or manage obesity.
Increase your water intake
Drinking water can help you eat less and lose weight, especially if you drink it before having a meal. Studies have shown that drinking substantial amount of water about 30 minutes before meals can reduce hunger and lessen calorie intake. Replacing a sugary drink with water is particularly beneficial.
Avoid Eating with Electronic Distractions
People who eat while distracted are more likely to overeat; paying attention to your meals may help you eat less and lose weight. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating. These extra calories add up and have a massive impact on your weight in the long term.
Get More Sleep and Avoid Stress
One of the simplest ways to aid weight loss is getting enough sleep. Sleep is the body’s natural way of getting both mental and physical restoration, and without enough sleep your body and mind cannot perform optimally. Excess stress may also imbalance several important appetite-regulating hormones, causing you to eat more. Stress causes these hormones to fluctuate; therefore increasing your hunger and cravings for unhealthy food, leading to higher calorie intake. If you don’t receive the necessary rest to reduce the stress you pass through, you can find yourself consuming extra food. Additionally, chronic sleep deprivation and stress may also increase your risk of several diseases, including type 2 diabetes and obesity.
Get Rid of Sugary Drinks
Sugary drinks have been linked to an increased risk of weight gain and many diseases. It is very easy to consume excess calories from sugary drinks because liquid calories may not make you full like the way solid food does. Staying away from these beverages entirely can provide a whole lot of long-term health benefits. Learn to satisfy your thirst with water (plain water with fresh mint, ginger, lemon, lime, berries, or cucumber is refreshing and contains very few calories), skim or low-fat milk, or low-calorie vegetable juice.
Try morning workouts
Studies have shown that people who work out in the morning on an empty stomach can burn up to 20% more body fat during their workouts, since they have to use more stored-up fat as fuel. Research also suggests that exercising on an empty stomach won’t increase your appetite
Not only will regular exercise help to burn off the calories you consume, it will also help to keep you fit, tone up and improve the shape of your body.
Eat dinner early
Late night eating should be avoided as it increases your chances of adding weight. Consuming unhealthy foods (with high calorie content) before bed can make you add weight, as unused calories are subsequently stored as fat. Studies have shown that a third of women consume nearly half their calories during or after dinner, resulting in a substantial amount of unused calories.
The average person should aim to consume around 200 calories after dinner; because eating large amounts of food before bed will not only add to the amount of fat stored, but can also slow the digestive system encouraging weight gain. Herbal tea is a good option to satisfy your hunger after dinner.
Many simple lifestyle changes can help you lose weight. Some of these have nothing to do with conventional diet or exercise plans. However, it is advisable not to try all these things at once. Take one step at a time, and if that works well for you then try another one. A few simple changes can have a lot of impact on your weight in the long run.
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