Being obese or overweight makes you at risk of many health conditions, such as high blood pressure, stroke, gallbladder disease, and different types of cancer. Additionally, having excessive fat in the body could lead to several psychological problems, such as depression and anxiety.
Maintaining a healthy weight is crucial to living a healthier life, but not everyone achieves this goal. Often, people change their diet for a week and then revert to their old, unhealthy ways if they don’t see any changes in the weighing scale. If you’ve been in this situation countless times, this article is written especially for you.
Here are seven healthy weight loss tips you can start following today.
1. Don’t Skip Breakfast
Whether you’re getting information from medical professionals or reputable online resources, like WeightLossNinja.com and other similar platforms, common advice you’d perhaps receive is skipping breakfast may not help you lose weight. On the contrary, skipping the most important meal of the day could have adverse effects on your overall health and goal of losing weight.
Your body is starving in the morning when you wake up, and skipping breakfast would increase your cravings for sugary and fatty foods. Over time, this could lead to weight gain and increase your risk of hypertension, heart disease, and a fatty liver.
So if you want to lose weight, prepare a healthy breakfast that includes lean bacon or turkey, oatmeal, eggs, and whole-grain toasts. Fruit smoothies made with nondairy milk are also great options as these are packed with vitamins and minerals.
2. Drink More Water
Countless sources have supported the claim that drinking water may aid in weight loss, and this happens for different reasons. First, drinking water before meals would make you feel full and cause you to eat less food. This happens because when water fills your stomach, your brain will receive a signal you’re already ‘full’ and don’t have to consume excessive amounts of food.
Second, water may also help you burn fat and convert it to energy, a process called lipolysis. The more water you drink, the easier it would be for your body to complete lipolysis.
Third, drinking cold water may also stimulate your metabolism. This happens because your body needs to work harder to warm the cold water, enabling you to burn more calories in a shorter period as an effect. This process is called thermogenesis.
3. Get More Active
Exercising regularly is one of the oldest tricks in the book when it comes to losing weight. Being active allows your body to burn more calories, creating a ‘calorie deficit,’ which leads to weight loss.
However, for you to reap the benefits of exercise, you need to pay attention to the type and duration of your workout. To achieve weight loss, you may need to work out at least three times every week for a minimum of 20 minutes per session. As for the type of exercise, you can choose between aerobic, which includes walking, cycling, dancing, or swimming, and weight training to target major muscle groups. It’s also said on Healthcanal.com that taking a regular dose of a supplement along with proper exercise can speed up your weight loss journey.
Although not as intense as the two exercises, practicing yoga would be an excellent way to burn calories and lose weight, too. Flowing styles of yoga, such as Vinyasa or Ashtanga, could help you lose weight because they’re known to teach mindfulness, improve sleep, and help the body burn more calories.
4. Close The Kitchen At Night
Regardless of how tempting it can be, you need to discipline yourself to avoid late-night snacking. You should establish a time when you have to stop eating during the day so you won’t give in to mindless snacking even if you stay up late at night.
Instead of eating candies or grabbing a pint of your favorite ice cream, you can opt to drink a cup of tea if you find yourself hungry after dinner. Tea is a healthier alternative than junk and processed food and could improve the quality of your sleep and help you reduce stress.
5. Choose Liquid Calories Wisely
Calories aren’t only present in the food you consume. The drinks you buy from your favorite restaurant or supermarket may also contain calories. Some drinks may even have more calories than most of your meals.
So to lose weight healthily, pay attention to the drinks you consume. Store-bought drinks might be flavorful and convenient, but many of these are high in calories, resulting in weight gain if you drink them.
If you want to satisfy your thirst while still maintaining a healthy weight, it’s best to drink water. If you want more flavor, try 100% fruit juices or low-fat milk. Water infused with lemons, apples, and herbs are also more affordable and healthier alternatives.
6. Control Your Environment
Choosing to eat healthily could be challenging if you’re exposed to environments that encourage you to snack unhealthily. How can you make a healthy salad for lunch if you don’t have the ingredients at home? Do you think you can maintain a healthy weight if you always dine in a restaurant that only serves steak?
Controlling your environment is a great way to lose weight. Swap any junk or processed food in your kitchen pantry with healthier products, such as frozen fruit and vegetables, whole-grain waffles, and whole-grain vegetable pizzas. Whole wheat bread and salmon packed in water are also filling options that are conveniently available at any grocery store.
When it comes to dining out, expand your options by looking for healthier restaurants. The number of health-conscious individuals seems to be rising, so you may not have any problems finding food establishments that serve healthy yet delicious meals.
7. Trim Portions
You don’t have to remove certain types of food from your diet in order to lose weight. You can still eat any food as long as you pay attention to your portions.
To trim portions, start by using smaller dinnerware. Using smaller plates would make your food appear bigger, which could eventually result in weight loss. You can also use your plate as a portion guide: ¼ of your plate may have protein, ¼ complex carbs, ½ vegetables or salads, and ½ tablespoon high-fat food. Over time, this could help you curb your total food intake.
Losing Weight Is A Long Journey
Losing weight is always possible as long as you remain consistent with your efforts. If you find yourself having the same weight a week after following the tips in this article, don’t lose hope and try not to go back to your old unhealthy lifestyle. Instead, continue with your efforts and don’t let setbacks discourage you. Remember, losing weight healthily requires time.
Also Read: How to Recover and Maintain Healthy Weight After Bariatric Surgery