Are you one of the many people who want to lose weight but a hectic schedule is stopping you? Well, to your surprise, weight loss can be a simple task, it all depends on how you approach it.
A conventional diet and exercise plan isn’t possible for everyone due to workload or studies. However, that doesn’t mean you cannot lose weight. Forming a few healthy habits and making some notable improvements in your lifestyle can make a bigger and persistent difference on the scale.
While eating a nutritious diet is a crucial part of your weight loss journey, you must also be consistent. Kimberly Langdon, MD, CEO at SpectraCell Laboratories, Inc stated that people generally seek shortcuts to lose weight faster but it is not recommended. There are no shortcuts to losing weight. Consistency will not only help you shed some extra pounds, but it will also help you keep them off.
There is no need to torture yourself with a strict diet regime. Making some healthy choices is enough to get you started on this journey.
How do I eat less?
When it comes to losing weight, people commonly stress on dieting. Cutting down many calories isn’t the answer to weight loss and it may not be beneficial in the long run. HealthCanal specifically underlined that losing weight in a healthy manner is far better than eating a very low-calorie diet. Extreme caloric restriction can lead to several other health issues, which is why it is preferable to eat healthy foods.
Avoid having fast food and junk food frequently. Vegetables and fruits should be substituted for unhealthy snacks. Not buying unhealthy food items or keeping them out of sight can be favorable as well. Here are a few tips that can help you transition into a healthy lifestyle and lose weight.
Drink Enough Water
Keeping your body hydrated can help you consume fewer calories. Sometimes we mistake thirst for hunger and end up eating too many calories. Drinking water 30 minutes before a meal makes you eat moderately and can keep you full for longer.
Drinking water is an effective way to shed pounds. It strengthens our immune system and increases the calorie burning activity. Sugary drinks, which lead to weight gain, should be replaced with water. According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should take 3.7 litres of fluids while women should drink 2.7 litres daily.
Use Smaller Plates
It may sound unbelievable, but using smaller plates can add to your weight loss. It psychologically makes a difference since the food on smaller plates will have more volume, making your brain think you have eaten enough. It’s best to prepare less food, it will portion your plate and you will naturally eat fewer calories.
Get Proper Sleep
Sleep impacts your overall health and aids in your body’s maintenance. Sleep deprivation can lead to difficulty in losing weight and increase risk of serious diseases. It can also make you eat more. Due to sleep deprivation, leptin and ghrelin, the hunger hormones are produced. As a result, your calorie intake will rise and might lead to a weight loss plateau.
You should get at least 7 to 8 hours of sleep a day. Stick to the same sleep and wake schedule every day. Avoid using technology 30 minutes before going to bed to get a better night’s sleep.
Increase Fiber Intake
Fiber gets digested more slowly than simple starches and sugar, hence keeping you fuller for a longer period of time. It is excellent for losing weight and eating healthy. It can help you refrain from overeating as fiber sends signals to your brain to stop eating.
You will feel hungry less frequently and automatically cut down calories. Vegetables are high in fibre, so including them in your diet can be healthy. 30 grams of fiber can facilitate weight loss.
Eat Without Distractions
Paying attention to your food can be the solution to overeating. Studies have shown that people who eat with electronic distractions tend to eat more than those who don’t. A few additional calories may not seem like much today, but they can make a great difference if consumed regularly.
Putting your mobile phone or laptop aside while eating can make you mindful of your eating habits and assist in weight loss.
Are These Changes Temporary?
Weight loss does not happen overnight. Although your main goal is to lose weight, weight maintenance is also an important concern. Losing weight will be pointless if you cannot keep it off. Healthy eating habits can help you not only lose weight but also keep it off.
Making these changes can benefit your health in the future. A healthy lifestyle puts you at a lower risk of developing illnesses. Our eating habits are linked to our mental health, better food choices can make you feel happier and stress-free.
Start making a few healthy changes in your life today and you will soon notice your waistline reducing.