Maintaining a healthy weight is important for your body.
In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of several different cancers.
A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management plan.
Here’re 6 simple ways to start shedding weight from today that involve healthy eating and living habits.
1. Cut back on refined carbs
One of the most common culprits for weight gain and obesity is eating too many refined carbohydrates such as white bread, white pasta, white rice, and white potatoes.
Not only are these products very nutrient-dense, but they are also high in calories and fat and low in fiber.
These are all energy foods that cause blood sugar levels to rise.
Because of this, they can give you munchies, which can lead to snacking.
You also end up eating more than you normally would, because your body thinks it needs more energy.
Foods high in fiber can help to slow down your blood sugar levels, so instead of getting hungry right away, you’ll be satisfied.
You’ll also feel fuller for longer.
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2. Eat protein, fat, and vegetables
According to Dr. Chuck Rubin of the Preventative Medicine Research Institute, consuming protein, fat, and vegetables may help you lose weight.
Simply combine protein, fat, and vegetables in a single meal for a meal that will fill you up, but offer you a lot of vitamins and minerals.
Also, cut out carbohydrates as much as possible and limit the number of starchy vegetables you eat.
- Chew more slowly
Take a 5-second pause after you swallow a bite of food to allow the saliva in your mouth to move over your palate, allowing for the formation of a taste and texture impression.
This simple trick can greatly reduce the volume of the food in your stomach.
- Eat slowly
Learning to chew food slowly can help you burn more calories.
3. Move your body for at least 30 minutes a day
There’s a lot you can do to keep your body moving.
If you’re sedentary, getting your body moving can help decrease your risk for developing many diseases, including high blood pressure and diabetes.
Remember, when you move it works your body and provides the energy it needs.
Plan to incorporate moderate to vigorous physical activity in your daily routine.
Your goal should be to move your body as often as you can.
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4. Drink plenty of water
Water is essential for many essential bodily functions, including functioning effectively in the digestive and nervous systems.
Drinking water can make you feel fuller and your digestive system will function more effectively.
In addition, the right water can help keep your skin and hair soft, clean, and bright.
Make sure you keep a pitcher of water within reach at all times.
5. Limit calorie intake
Eating fewer calories than your body needs can be very difficult, especially when you are not aware of how many calories you are consuming.
There’re many apps and tools available that can help with calorie intake tracking.
Monitor your weight, monitor the caloric content of the foods you eat, and restrict the number of calories you can eat daily.
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6. Sleep well
Research has shown that a lack of sleep has a negative impact on the metabolism and increases appetite, which in turn contributes to weight gain.
Studies have shown that poor sleep makes you eat more, has been shown to affect your hormone levels, and raises your body temperature, which results in higher levels of cortisol, a stress hormone that directly affects the brain.
Researchers at Rutgers University discovered that a poor night’s sleep impairs glucose and lipid metabolism in the brain and slows down the body’s metabolism by up to 30 %.
Not getting enough sleep has also been linked to obesity.
While losing sleep may not be possible for many people, losing as little as 20 minutes a night can lower body mass index by an average of 1 to 2 pounds per week.
The best way to lose weight is to keep your mind active.
Go for short walks, do some physical activities, or take a quick break for 15 minutes to allow your brain to rest and the rest of your body to replenish and perform better.
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