Healthy eating habits can go out of the window when we’ve got no time for complementing them with physical activity. Losing weight isn’t easy-and by doing it in a healthy, sustainable and scientific way can make the task a little easy and interesting.
Eat smart + move more = weight loss. Anyone who has ever tried to shed a few kilos must have heard this age-old equation. We’re not going to knock the strategy because, well, it at times works!!
Yes, some of them may sound a bit silly, but you’ve got nothing to lose by giving them a go— except weight! The best part? None of the tips will make you feel deprived or cause you to go hungry.Knowing what to do to enables one to lose a few kilos. The following tips can help with the quest to a healthier, slimmer being.
1. Know What You Should Consider a Serving
Everyone gets hungry and has different levels of fullness. It is when people read and understand labels, they make better decisions about what they should eat. Reading labels allows one to be mindful about small healthy portions that one serving of the package provides as per one desires.
2. Take Advantage of Hidden Exercise Opportunities
A brisk walk is an ideal form of exercise. Taking the stairs rather than the elevator will burn a few extra calories throughout the day. A smartwatch or a fitbit to monitor the steps taken makes the job of counting calories easier. By the time up to six 5-minute walks are added to a day’s burnout it helps in approximate loss of 250-300 calories.
3. Think Before You Drink
Be cautious of the drinks that boast of fruit flavors and vitamins to water. There are hidden sweeteners in these drinks and the end result is far too many calories than one can visualize. Terms such as sucrose, fructo-oligo-sachharides are nothing else but sugars which add on calories to our daily diets without us taking any notice of it.read the labels conscientiously and remember water is still the best choice for hydration. Squeeze a fresh lemon if desired.
4. Sleep Smarter
There are studies that suggest that getting too little sleep has been shown to increase one’s appetite affecting hormones that control hunger. Sleep not only reduces stress,but helps us heal faster and prevents depression. It can also help shave off some extra kilos. 8 hours of sleep is the number a person should aim for. That’s because sleep loss is linked to changes in appetite and the metabolism of glucose (sugar in the blood). Moral of the story: Sleep is associated with less weight gain. An early morning exercise routine is great but make sure not to skip on the 8 hours of rest that your body needs.
5. Subtle Changes Will Help
Everyone has a craving from time to time. The fact that most of the time the craving tends to be sweet and full of hollow calories (non-nourishing) is something we all have to live with. What must be done is keeping shelves clear of all sorts of unhealthy foods as healthy ones will help keep a control over consuming non-healthy items frequently. Try eating small frequent meals rather than not eating anything for 4-6 hours straight.
6. Don’t Cut Out Exercising All Together
People who stick to an exercise routine have a more balanced life all around. While conflicts arise, the best way to handle this is to deal with a break in an exercise routine but get back into the rotation as soon as possible. Take the initiative to get back to exercising as soon as possible. When one breaks and stays away from exercise, one runs the risk of gaining weight previously lost.
7. Be Careful of Portions
While selecting food for a meal, do not eat directly from the package. This will cause eating more than the appropriate portion. Portions should be placed on a dish. Smaller portions may be alright, but be mindful that portions too small will likely signal your brain that one is still hungry. Fruit and vegetables should always be added to one’s plate. Fruits have carbs, but not so many that will cause significant weight gain. The fiber and water from the fruit and vegetables provide satiety and the stomach will tell the brain that we are full.
8. Listen to the Body
The idea is to stop eating when feeling full. Studies have revealed that nerves in the stomach let the brain know when we are full. As a society we tend to pick at food even when we are full, probably out of habit. One’s body will indicate when to stop eating. In short, put down the fork when the time comes.
9. Do Not Overdo It
Once the decision has been made to lose weight, it may be easy to throw oneself into a routine that may be too much for to handle. The end result for this may cause one to drop out and fail in the effort of weight loss. One does not have to be active for long periods of time, but to spread the sessions out over the week. For all those who have been reading my blogs,a reminder for all of you and the rest, do not let the plateau effect set in. Divide your time and set a routine. The key is to start slow building up of strength and confidence while learning the proper technique. Remember ‘the cool down’ is just as important.
10. Stress is a Pest
Be careful, tension can alter hormones which may cause your appetite to spike. To combat this, you may take a walk, listen to some music, or concentrate on something you are grateful for. There is research for persons wanting to understand the dynamics of stress and the behaviour associated with eating.
11. Add, don’t subtract
Instead of fixating on cutting cookies, cake and pizza, focus on adding healthy foods. Ditching all the “bad” stuff can feel daunting. Instead, focus on sticking to one good habit at a time (science says it takes anywhere from 18 to 254 days to form a habit). Add in as many healthy habits as you’d like—drink more water, eat more fruits and veggies—and reassure yourself that in a few months, your brain may actually start to crave healthier foods.
12. Steer clear of simple carbohydrates
Simple carbs are the white stuff—white bread, most pastries and refined sugars. What makes them simple? These foods provide energy, but lack the same nutrients (vitamins, minerals, and fiber) as complex carbohydrates. The body also breaks down simple carbs quickly—meaning your blood sugar will rise, and your tummy might be rumbling sooner than you imagined. Choose whole grains instead, which may reduce potentially dangerous excess abdominal fat buildup (which can lead to diabetes). Switch to whole grain bread, or try grains like brown rice or quinoa.
13. Chew slowly
Eating slowly may not fit into a busy workday, but it pays to pace your chewing: The quicker you eat, the less time your body has to register fullness. So slow down, and take a second to savor.
14. Eat in the A.M.
Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late-night noshing. Not eating until the afternoon may lead to binge-eating later. Stick to a reasonably-sized breakfast with plenty of proteins, so you’re not tempted to eat unhealthy snacks mid-morning.
15. Stand up—a lot
It may sound ludicrous to peel your tush from a desk chair at work, but sitting all day has been linked to obesity, poor posture, and chronic pain. Try a sit-stand workstation to switch things up and also burn more calories.
16. Get moving
A simple phrase for losing weight is: Move more and eat smart. The secret is that moving doesn’t just mean hitting the track or going to the gym. Make the conscious decision to get more steps into the day by taking the stairs, having a walking meeting or parking the car far away from a store’s entrance.
Making small changes each day is one way to get started, but it’s important to remember that no two individuals are alike. A weight-loss strategy for someone may not work in the same way for you. So, eat reasonably and workout smartly for healthy you.