Losing weight and maintaining a healthy lifestyle has become a fad that everyone seems to want more of. Every so often a new superfood is discovered and announced. That then becomes incorporated into the diet of every health-conscious individual, baked into their cookies or mixed into their favorite dish, to reap all its health benefits. This goes on until the next superfood comes to play and then the process continues.
Now, what if I told you that to maintain a healthy lifestyle and diet does not really require major changes or decisions on our part. Sometimes, it’s the little things that matter. There are simple routines you can follow to help you sustain the lifestyle that you want. Here are some that you can try out.
1. Stick To The Diet You Know:
Studies have shown that people who regularly ate the same thing had smaller bellies than those who always tried new things. Sounds boring, yeah? However, it’s because newer flavors excite you and cause you to indulge a bit more. Going on your regular meal makes you eat the same portion and feel satisfied by it. If you’re already doing this, switch to a healthier option like a whole wheat sandwich with greens for better results.
2. Have A Good Breakfast:
You probably always hear the saying, “Breakfast is the most important meal of the day.” Reminder, you don’t hear it for anything. Many women think skipping the meal helps in keeping a flatter tummy. That’s wrong! Having no breakfast starves your body of essential nutrients and causes you to gorge over the next meal. Your metabolism has no way of starting up if you give it no fuel. Thus, you’re stored up fat stays as it is and there are higher chances of obesity that way.
Feed your body with the right food when you wake up. Give it lean proteins, good carbs and fibre for a balanced, nutritious meal.
3. Have An Early Dinner
People have questioned whether eating an early dinner really does promote weight loss or not. Well, the answer is yes. Eating an early dinner gives the body enough time to digest the food more efficiently before hitting the sack. Therefore, it also promotes better sleep while fighting off the possibility of indigestion.
Research has found that eating dinner 3-4 hours before sleeping is best. Follow that for a healthier you.
4. Plan The Snacks You Take:
Yeah, we all think snacking is a bad thing but think again. Having regular snack intervals between your bigger meals actually promotes a faster metabolism. Giving your body fuel to digest keeps it burning thus aiding in fat breakdown and weight loss. Also, snacking helps you fight the hunger pangs that come marching in when the body is low on sugar. Have healthy munchies planned for your day, like fruits, veggie sticks or nuts, that are filling and nutritious.
5. DRINK WATER:
Drink tons of water daily! Have it first thing in the morning and even before every meal. Our body is comprised largely of water and thus it is necessary for all of our body processes. Water is beneficial in promoting digestion and is the best cleansing ingredient available to man. It also aids in speeding up our metabolism.
Want to lose weight fast and in a healthy manner? Increase your water intake and try to have it warm. You will reap the rewards in no time.
6. Weigh Yourself On A Daily Basis:
What?? Are you serious?!?
Yes, we are and we’ll explain why. Weighing yourself can be difficult for many, especially after indulging in a meal or having that slice of cake you know you shouldn’t have had. However, it’s also the best eye-opener. We know we are at the moment, we know where we want to be, and weighing yourself daily teaches you how to get there. How? You realize the effects of your different food intake on your body. You realize what works and what doesn’t when it comes to your workout and your diet resulting to you making better choices in the long run.
7. Focus on protein:
Lean proteins like chicken, tuna, and turkey take longer for our bodies to digest than even complex carbs. You also won’t start to burn fat until your body has received enough protein. Adult women need at least 46g per day (71 if you’re pregnant or breastfeeding), so make sure you’re eating foods high in protein throughout the day.(5)
8. Use Spicy Condiments:
Hot sauces and salsas are often zero calories per serving (if they have any at all, it’s still typically only about 5 calories). Compare that to mayonnaise, which has a diet-killing 57 calories per tablespoon. Ketchup isn’t much better, checking in at 20 calories per serving. Avoid them and add a little guilt-free spice to your food.(6)(7)
10. Eat More Fiber:
Load up your plate with foods that are high in fiber. These help keep you feeling full and satisfied longer. Some great options would be things like whole grain popcorn, bread, cereal, and oatmeal as well as vegetables, fruits, nuts, beans, and seeds.
11. Eat Slower:
With our busy lifestyles these days, everyone has perfected the art of eating in a hurry. But this frequently leads to overeating, since it takes our brain up to 20 minutes to send the signals that we’re full. Slow things down by taking smaller bites and enjoying a conversation.(4)
12. Get Plenty of Sleep:
Simply put, not getting enough rest WILL increase your cravings and reduce your ability to resist them. And it’s not due to you lacking willpower, it’s because your body is having trouble regulating the hormones that control these processes.
Why? Short yourself on rest and your ghrelin levels increase which sends your appetite through the roof. Even scarier: your leptin levels go down, which means you’ll have trouble feeling full and will continue eating well past your needs.(2)
Eat With a Purpose:
Nutrition researcher John Barban has long been known for his focus on the inherent differences between men and women when it comes to getting results from diet and exercise. He recently started emphasizing what he calls the “5 wonder veggies for women.”
Studies showed that when women added these common vegetables to their diet their metabolisms (and as a result, weight loss) increased significantly, regardless of the woman’s lifestyle or body shape. Learn the 5 veggies in this video (1:05 mark) that explains how it works.