Shedding extra pounds has never been easy!
Maybe you are not putting in the required efforts or maybe you are putting in way too much. Yes, you read that right. Sometimes it is the small things that matter the most and can help you reach your goal. Read on to learn about simple lifestyle habits that will help you lose weight without depriving yourself. You don’t need a complete overhaul for getting into shape. Just these small changes will do wonders.
Remember “weight loss is a marathon, not a sprint”.
Breakfast like a King (Protein)
There’s a good reason breakfast is considered the most vital meal of the day. What you eat for breakfast can set the course for your whole day. It determines if you’ll feel full and satisfied until lunch, or if you’ll be heading to the vending machine before your mid-morning nibble. Eating a high-protein breakfast helps reduce cravings and aids in weight loss.
Stick to an eating schedule
Just like with any success, weight loss also demands a lot of consistency. Sticking to a well-thought schedule for your eating habits is a must. A few behaviors that you might tend to exhibit are eating post-dinner, eating kid’s leftovers, nibbling while cooking, trying to finish off everything cooked etc. Identify if any of these are true with you and immediately bring them under check.
Increase water intake
Water is more important than it obviously seems to be. It not only helps us survive but also plays a major role in shedding fat. Drinking plenty of water reduces appetite and food intake. It can also help increase your energy expenditure or the number of calories your body burns, for at least 60 minutes. Starting your morning with water and staying well hydrated throughout the day is a great way to boost weight loss with nominal effort.
Hit the Gym
Yes, sweat it out! Doing a high-intensity workout, at least 5 times a week, is a sure-shot way to achieve your dream physique. Get in touch with a physical trainer and learn about the best HIIT regime for you. A lot of these exercises don’t even require the bulky machines and can be easily done at home. For example, skipping the rope, sprints, crunches, planks etc.
Hitting the treadmill and weight lifting are also great options if you have accessibility to a gym.
Brisk Walk
This is particularly beneficial for senior citizens who cannot do much of a cardiovascular exercise, but they can surely take a 30-mins brisk walk which will help them remain fit even in the old age. Having said that, a brisk walk, especially in the fresh morning air, aids weight loss and leaves one with a great mental state for the entire day.
Diet accompanied by seeds
Seeds are an excellent source of fibre. They also contain healthy monounsaturated fats, polyunsaturated fats and several important vitamins, minerals and antioxidants. When consumed as part of a healthy diet, seeds can facilitate reduce blood sugar and cholesterol both of which lead to weight gain. Seeds that can help reduce weight are chia seeds, sunflower seeds, hemp seeds, pumpkin seeds and flax seeds.
Check the proportions
While it might seem to you that you are eating it all healthy when you sit with a plate loaded with fruits, seeds and green veggies, it might not be the case. As with everything out there, an excess of anything here also causes more harm than gain. You must eat in proportions and not totally cut down on fat or sugar because they have got a bad name in dietician’s good books. Your body needs a blend of carbohydrates, protein and fat to power its physical activity and metabolic needs. Fitness experts commonly recommend a simple 50/30/20 blend (i.e., 50 per cent carbohydrates, 30 per cent fat and 20 per cent protein). Sugar is a simple carbohydrate that can be both bad and good for the health. Natural fruit and plant sugars are useful, but added sugars, such as those found in soft drinks, can elevate the risk of diabetes and weight gain. Added sugars should be restricted to 5 to 15 per cent of overall caloric intake.
Making a few small changes to your habits can be an easy and effective way to increase weight loss. Practicing healthy behaviors in the morning can also get your day started on the right foot and set you up for triumph.
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