Have you been struggling with losing weight? Here are some tips that should get you on the road to reaching your goals!!
Hunger is often confused with dehydration. Next time you feel like having a snack, have a glass of water.
Even mild dehydration can alter our bodyâs metabolism, so aim to drink 1/2 your weight in ounces and limit or remove soda, caffeine, and alcohol. Drinking water before meals can help promote weight loss, and studies show that those who drink two glasses of water 20 minutes before meals feel fuller and eat less.
EAT CARBS: REAL CARBS!
Replace refined carbohydrates like white bread, pasta, bagels, cereal, and pretzels with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes. Fruits and vegetables are high in fiber, which slows digestion and promotes stable blood sugar levels. Complex carbs are also packed with antioxidants that help reduce inflammation in the body. Whole grain carbohydrates should always be chosen over refined varieties. Think about eating foods in their most natural forms.
CHOOSE HEALTHY FATS
A common misconception is that fat should be completely eliminated. In reality, we could not live without fat. The body utilizes dietary fat for energy, healthy hair, skin, nails, vitamin absorption, and normal
everyday bodily functions. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimerâs, and depression as well as reduced blood pressure and lower cholesterol. Choose sources such as raw nuts, seeds, fish, avocados, and extra virgin olive oil.
EMPHASIZE LEAN PROTEIN
Our bodies require protein to continuously renew and replenish our cells, stabilize our blood
sugar, and give us energy. Our bodies are literally made out of the amino acids that make up protein
in our food. Many foods contain protein, but the richest sources include animal products like meat,
dairy, eggs, and fish as well as plant sources like beans, nuts, and seeds. When choosing animal protein sources, be conscious of the way the animal was raised andwhat it ate. Grass-fed beef and free-range chicken are healthier and more ethically sound choices than feed lot meats. Organic yogurt and cage-free eggs are great for vegetarians, while tofu, tempeh, and peanut butter are good vegan protein sources.
By eating a hearty breakfast, youâll give your metabolism a jumpstart andbe in better control of your cravings. When we miss our first fuel of the day, we are often hungry by mid-morning and more likely to engage in mindless nibbling, snacking, overeating, and over compensating for any calories âsavedâ
by skipping breakfast. Studies repeatedly show daily breakfast consumption is associated with
maintaining a healthy weight.1 But if youâre not ready for breakfast early in the morning, listen to your body and eat when you feel itâs best for you.
EAT MORE FREQUENTLY
Itâs important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chances of binging when hunger strikes. Try to keep track of your meal choices and balance your caloric intake. Feeding your body on a regular basis lets it know food is available and itâs okay to burn energy rather than conserve and store it as fat.
EXERCISE YOUR BODY AND MIND
Exercise has enormous benefits for your mind and body, with research boasting decreased body
weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your
mood! Strive to be active at least 30 minutes every day to help keep your body strong and lean.
Try these tips for starters:
â¢ Get off the subway or bus one stop earlier.
â¢ Take the stairs instead of the elevator.
â¢ Go on nightly jogs or walks with a friend
or your dog.
Even playing with your children in the park or trying a hand at gardening will keep your body active.
CATCH SOME ZZZZâS
Research suggests that those who sleep five hours or less weigh five pounds more than those getting at least seven hours of shut eye per night. Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin and ghrelin levels -hormones that tell your body âIâm full, stop eatingâ â can go away with too little sleep.
Said simply: Sleep more, eat, and weigh less! Strive for 7-8 hours of sleep each night.
LEARN TO COOK
Cooking meals at home allows you to control portion sizes, the quality of ingredients, and cuts your intake
of sodium, fat, and calories. Try to avoid frying foods by learning how to roast or bake, and eat more raw
foods to boost flavor and cut calories. Also try experimenting with herbs and spices to reduce salt intake.
KEEP TRACK OF WHAT YOU EAT
Be a food detective and investigate what you choose to put into your body. Check labels and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long chemical names that
are hard to pronounce. The healthiest foods are those found just as nature intended â whole and
unprocessed. When was the last time you saw an ingredient list on a stalk of broccoli or a fresh fillet of salmon?