Many people have the goal of losing weight in order to live healthier lives. It might appear tough to accomplish this task but proper practices will go along way into ensuring you attain weight loss that is not only sustainable but also of significance. This post looks into 10 useful habits which can assist in reducing body weight as well as enhancing your entire health status.
1. Mindful Eating
To engage in mindful eating, pay full attention to what you eat, eat slowly while taking cues about your level of hunger as well as fullness. This way, one is likely to manage their eating habits better thereby preventing themselves from eating too much food by savoring each morsel without being distracted.
2. Balanced and Nutritious Diet
When it comes to losing weight, eating a balanced and healthy diet is very important. Try to eat unprocessed fruits, veggies, lean proteins (such as chicken or fish), whole grains in moderation (breads/oats), healthy fats only as much as you need them (extra virgin olive oil), etc. Anything with a lot of sugar added should be avoided if possible!
3. Portion Control
Keep in mind that limiting the size of the food you consume helps in controlling weight. Always serve your food using the small size plates or bowls. Also, ensure that the food is measured before it is eaten instead of eyeballing it. This way portion control enables one to consume less food and still not feel as if they are on a diet since they are able maintain calories at a level that is below what is required by their body.
4. Regular Exercise Routine
Adding routine exercise to your day is necessary if you want to drop some pounds. With a multi- exercise pattern like cardio; strength, flexibilities’ exercises to burn fats; build muscles; increase the rate of metabolism.
5. Hydration
One of the important parts of the weight loss process is keeping your body moist. Drinking enough water each day will not only suppress unnecessary food cravings but also promote increased metabolism. For a healthier option, try using water, herbal teas or fruit-infused waters instead of sugary drinks.
6. Quality Sleep
Quality sleep is an important yet underestimated aspect of maintaining a healthy weight, and lack of it may cause hormonal imbalances that increase hunger leading to weight gain. You should get around 7-8 hours of quality sleep each night to avoid these problems.
7. Stress Management
One of the effects that chronic stress may have on you is weight gain because it leads to more cortisol in the body. Example of stress management techniques are meditation, deep breathing exercises, yoga and engaging in hobbies to reduce stress as well as emotional eating.
8. Regular Meal Patterns
Creating a normal eating schedule can mean that you can get hungry less often and overeat less. If you do not want to make hasty decisions about the food you eat, just plan it in advance. It helps to control the amount of sugar in your blood when you always eat at the same time.
9. Daily Physical Activity
Ways in which you can incorporate physical activity in your daily life apart from organized fitness activities are endless. Instead of the lift, use the stairs; also, walk or cycle when going to locations near you and ensure that you keep moving throughout the day.
10. Support System
For your weight loss journey to be impactful, it is important to have high walled network of fellow minded persons surrounding you. Depending on what will work best for you, sign up for a fitness class, talk to your friends and relatives or even think of involving specialists like nutritionists or physical trainers.
[Please note: The above is generic advice, and it’s always recommended to consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.]
My name is Dt. Abhishek and I am a nutritionist from India. I have done my graduation in Nutrition and Dietetics, I am also a member of Indian Dietetics Association, I try to stay on track and constantly try to learn new things.
