In today’s demanding lifestyle, weight loss regimen is challenging to maintain. We either neglect healthy eating habits or do not find the time to pursue an active lifestyle.
It is necessary to understand the importance of maintaining a healthy weight. Being overweight can open doors to severe chronic and debilitating illnesses, such as Type-2 diabetes.
As difficult as committing to a solid routine may seem, there are other ways to maintain a healthy lifestyle and lose weight.
Following are a few simple adjustments you can make to quickly start losing those extra pounds:
1. Walk everywhere possible
If you can walk to a place, try to do so. Instead of driving to places, take a walk. Not only will this be good for your health but it will also be lighter on the pocket. Start by taking baby steps, a fifteen to twenty minute walking distance is a good place to start.
2. Choose to take the stairs
As appealing as it may be to choose the elevator or escalator, try taking the stairs. Leave a few minutes early to make up the added time. While at work, you can repeat several times a day during your breaks and lunch. This may seem challenging in the beginning, but you will gradually build up endurance, to the point you might even enjoy it.
3. A standing desk
A standing desk is one of the healthiest choices anyone can make. Sitting at a desk for hours can take a toll on your overall health and be the cause of weight gain. Standing desks foster movement while working, which can help counteract a sedentary lifestyle. And you don’t have to stand all day. As a matter of fact, it is recommended you stand only 10 minutes per hour.
4. Walk a Dog
Dogs are amazing for mental and physical health. They help reduce stress and promote an active lifestyle. You don’t need to rescue a dog or buy one. Taking a walk every day with your (or your neighbor’s) dog is a great way of getting fresh air and burning calories with ease.
Yoga is a revered practice in the world of health and fitness. It is one of the known exercises that relaxes the mind and tones the body. You can find online classes and opt for 20-minute beginners classes. Try to take out 20 minutes from your busy schedule and revitalize your along with losing weight.
6. Swapping your orders
If you have a demanding routine and home cooked meals are not an option, change your orders. Get a grilled chicken salad instead of fried chicken or better yet, choose pre-made food from a whole food retailer. Another trick is to prepare food on off-days and eat healthy throughout the week.
7. Record your food intake
This method can be very motivating to anyone trying to lose weight. A recent study concluded that people who record their food intake are successful in reducing their food intake by 15 %. Moreover, it is common to pile on the calories on weekends and off-days. To keep yourself in check, try and avoid over-the-top dressings and side dishes that are empty calories in your meals. Indulging a little on weekends can be alright if you are making efforts to eat healthy throughout the week.
8. Understand calories
The first step is to determine the calorie intake that your body requires to lose weight. You can consult a dietician to determine your minimum and maximum calories that you can eat each day to lose weight. In some cases, it still does not show results even if you do stick to your recommended calories. This can simply be caused by a wrong input of calories into your calorie calculator. Try adding 10% to the number of calories and you are sure to notice a difference.
9. Stick to water
There is no alternative to water. A cup of coffee or orange juice during breakfast may be harmless, but sticking to only water as your beverage of choice can do wonders. With the introduction of infused water and detoxifying concoctions that can easily be made, drinking water is not that difficult. Try adding a few slices of cucumber and mint to a 1-liter water bottle and enjoy the zesty flavor with each meal.
10. Number of meals
Gone are the days when three large meals throughout the day was the norm. Scientists have discovered that dividing your meals into six smaller meals every day may be better for you. Try eating every few hours and stick to healthier choices. Remember, everyone is different. You can also snack on nuts, peanut butter and apple or hummus and vegetables to keep the munchies at bay.
11. Know when you are bored
Boredom, nervousness, and frustration can be the cause of randomly snacking. Behavioral studies state that 21st-century humans have forgotten what actual physical hunger feels like. This can partly be attributed to the excessive use of technology and our habit to eat in front of the TV. Recognizing your hunger is necessary, if you do not have the time for six meals each day, try and opt for eating only when your stomach feels empty. Of course, a healthy meal should be your meal of choice.
12. Use a smaller serving dish
Using smaller plates to eat from and smaller serving dishes can help you reduce your food intake by 16%. A recent social experiment proved that people who were served from smaller dishes and given smaller plates ate relatively less than those with larger plates and dishes.
13. Sign up for an activity
Participating in a healthy competition can help you gear up for a healthy lifestyle. To prepare for a 5k or 10k you will have to schedule a morning run every day to perform your best. Don’t enjoy jogging of running? How about dancing, hiking or swimming? Do it with a neighbor or a friend to hold each other accountable.
The medical weight loss solution
Losing weight starts in your mind. And with the assistance of a medical weight loss professional, you can take the right steps towards sustainable weight loss and keep up with your weight loss goals. Medical weight loss addresses your specific concern and helps improve your overall health.
Know your body and work with what you have, only healthy weight loss is sustainable.