Minor Changes That Will Help You Lose WeightPosted: Sep 01 in Healthy Eating Menu, Lifestyle by Staff
It may seem that the only way to lose weight is to follow a strict diet or devote every waking hour to the gym. Fortunately, this is not the case. Small adjustments to your current lifestyle are the most effective way to accomplish healthy, long-term weight loss. Although trendy diets may appear to be the quickest way to lose weight, they are almost always doomed to fail in the long run. Yes, the weight will drop rapidly, but it will also return rapidly, generally with a few more pounds. Instead of pushing your body to its limits, try these 5 weight-loss methods to encourage long-term weight reduction and general health–there are so many positives besides lowering the number on the scale!
Cut back on Refined Carbs
Cutting out or at least cutting down on refined carbs can help you lose weight. Foods that are high in refined carbs include white bread and pasta, and pastries. These foods are high in calories, low in nutrients, and they will make you feel hungry again quickly. You can replace these carbs with foods that are high in refined grains. You can trade out white rice for brown rice and white bread for whole wheat bread, to name some simple changes that can be made.
You may be surprised at how much weight you are able to lose if you change what you drink and make some trades for healthier options. Soda, fruit juices, and energy drinks are full of sugar and calories.
One of the best things that you can drink is water. Water will help you achieve a feeling of fullness, and you can reduce your calorie intake. If you want to add some flavor to your water, you can add fruit slices or water enhancers. If you drink water before a meal, you will feel fuller and eat less food. This will mean you are consuming fewer calories and will be able to lose weight.
Many people eat while they are on the go. This can lead you to gain weight. If you take your time to eat and focus on the foods that you are consuming, you can lose weight. You will enjoy your food more too. Your body will tell you when it is full. You will end up eating less and still being satisfied.
There are many benefits to getting enough sleep at night. You will be able to improve your mood and your focus. You will also be able to lose weight. Getting enough sleep can help you lose up to 10 pounds a month. If you do not sleep enough, your body will produce ghrelin. This hormone will increase your appetite. When you are tired, the body craves foods high in sugar and carbs to give you a burst of energy. While this energy fades, you are left with the calories. You should aim to get at least 7 to 8 hours of sleep a night. You may need to make some minor changes to your schedule that will allow you to sleep.
This fasting period has a cycle of eating and fasting. The cycle usually ranges between 16 and 24 hours. This will develop a time frame in which you are allowed to eat. After this time frame, you cannot eat until you begin the cycle again. For example, you may not eat between the hours of 8 pm and 8 am or 12 pm. This will cut down on snacking and will help you consume fewer calories. While you are allowed to eat, you should eat foods that are good for the body and will give the body energy. If you fast overnight, you can sleep through most of the process. This fasting can increase the level of human growth hormone in your system. This has been shown to help increase fat loss and will help the body become lean. There are many different fasting plans, so you can do some research and find the plan that is right for you.
To Sum It All Up
These are just a few small changes you can make to your life that will help you lose weight. Every one of these healthy adjustments you apply to your diet, drinking habits, and amount of daily exercise can make weight reduction easier and more sustainable. Begin with small, uncomplicated improvements and gradually expand your program. Before beginning a weight loss strategy that involves dietary and physical activity modifications, see your primary care physician.