People often falsely believe that weight loss is all about dieting and controlling what you eat. However, that is not the case, at least not entirely. A lot of other factors play a huge role in contributing to weight gain and its subsequent loss. Therefore, it is important for us to understand that weight loss is a marathon requiring you to make small lifestyle changes along the way that will lead to substantial and sustainable results.
It is not uncommon to see people struggle with weight loss efforts because of their unrealistic expectations. While there is nothing like losing weight naturally, you can also look into weight loss surgeries that are affordable these days and isn’t as much as you think. Experts say that the disadvantages of staying obese are far more detrimental to your body than using surgery to get rid of the excess fat.
However, if you want to take a more natural approach to adopt a healthy lifestyle, then use the following simple rules for bringing small changes to your daily routine that will lead to big results in the future.
Start Sleeping an Hour Early
Did you know that inadequate sleep can play havoc with your body’s circadian rhythm that can inadvertently interfere with your regular sleep? It not only damages your sleep cycle but also affects hormones that influence hunger, causing sleep-deprived people to binge eat. Experts say that the best way to power down before bed is to stop the use of gadgets at least an hour before hibernation. You can read a book or meditate to help you fall asleep.
Avoid Eating Out
If you are someone who eats out a lot, it will be difficult to cut down the takeout habit in a day. Rather than trying to do that overnight, you should consider reducing your takeout to half at first and gradually replace the habit with home cooked meals. They are not only budget-friendly but also give you full control over the ingredients.
Introduce Clean Recipes to your Meal
You can reach your weight loss goal by simply introducing one clean recipe each week over the course of your dieting. From grilled chicken dinners to sautéed vegetables, boiled eggs to fiber-rich diet, clean eating clean is not really as difficult as one would think.
In fact, you can be creative with your options and use natural whole foods to build your tasty meals from the scratch. This may seem like an extra step on your busy days but losing weight should not be a one-time thing. It is a lifetime goal that is achieved over a period of time with consistent changes to your old toxic habits.
Did you know that you can eliminate a lot of unnecessary snacking by simply increasing the water intake? Most of the times it happens that we eat out of boredom or mistake thirst for hunger. So if you feel somewhat hungry but not quite there yet, then try having a glass of lukewarm lemon water instead of snacking. It will not only flush out the toxins but also suppress hunger that may be your body’s false alarm. Aim to drink at least 2 liters of water every day. Staying hydrated will supply your body with the much-needed minerals and help you lose weight naturally.
Choose Healthy Snacks
Don’t demonize snacking just yet. Weight loss experts reveal that moderate snacking in between meals keep your metabolism fired up and prevent you from having unhealthy cravings. Stick to two healthy snacks of celery sticks and hummus, a cup of green tea with biscuits, fruit bowl etc. to maintain the blood sugar levels in your body.
Swap Unhealthy Foods with Healthy Alternatives
If you have a food in your kitchen that is not exactly wholesome, then make a conscious effort to swap it with a nourishing alternative. For instance, remove the sour cream that you enjoy with your tortilla chips. Instead, replace it with nonfat Greek yogurt. You can also replace your regular pasta with whole-wheat pasta etc.
Don’t Skip Breakfast
This is the first and the most important meal of the day. Not eating breakfast will make your metabolism sluggish, instigating you to eat more throughout the day. Prepare your morning meals with great care and include all essential nutrients such as healthy fats obtained from avocados, oil, nuts etc. You should also eat protein to keep you active through the day and replace heavy carbs with fiber to keep you full for longer.
Eliminate Starch and Sugars
Refined sugar is nothing but empty calories. They do absolutely nothing to stimulate your metabolism. Rather than adding artificial sweeteners, choose beverages or meals that are sweetened by natural sugars such as stevia, honey, maple syrup, fruits etc. A plant-derived sugar source contains fewer calories and also gives your body other essential nutrients.
Control the Portion Size
Not rationing your meals is the quickest way to overeat. It is not difficult to control portion size when you know what to do and how to do it. All you need to do is measure each portion as per the recipe and only stick to one serving. You can also look for pre-portioned meals that are readily available in the grocery stores these days.
Eat Vegetarian Food at Least Twice a Week
People who follow a vegetarian lifestyle are known to consume fewer calories and have a lower body weight. If you don’t like the idea of turning into a strict vegetarian, you can at least enforce the diet for two days a week. Vegetarian meals are low in calories and can fill up just as nicely as their non-vegetarian counterparts.
Experts recommend that dieters who maintain a written log of what they are eating are much likelier to stick with their habits. They are also more aware of their calorie consumption, water intake, and the daily physical activity that eventually helps them lose the weight and keep it off for good.
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