Top 10 Weight loss tips
1. DRINK WATER
Hunger is often confused with dehydration. Next time you feel like having a snack, have a glass of water. Even mild dehydration can alter our body’s metabolism, so aim to drink eight glasses a day and limit soda,
2. EAT CARBS: REAL CARBS!
Replace refined carbohydrates like white bread, pasta, bagels, cereal, and pretzels with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes. Fruits and vegetables are high in fiber, which slows digestion and promotes stable blood sugar levels. Complex carbs are also packed with antioxidants that help reduce inflammation in the body
3. CHOOSE HEALTHY FATS
A common misconception is that fat should be completely eliminated. In reality, we could not live without fat. The body utilizes dietary fat for energy, healthy hair, skin, nails, vitamin absorption, and normal everyday bodily functions. Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados, and extra virgin olive oil.
4. EMPHASIZE LEAN PROTEIN
Our bodies require protein to continuously renew and replenish our cells, stabilize our blood sugar, and give us energy. Our bodies are literally made out of the amino acids that make up protein in our food. So foods like lean meat, dairy, eggs, and fish as well as plant sources like beans, nuts, and seeds.
5. EAT BREAKFAST
By eating a hearty breakfast, you’ll give your metabolism a jumpstart and be in better control of your cravings. When we miss our first fuel of the day, we are often hungry by mid-morning and more likely to engage in mindless nibbling, snacking, overeating.
6. EAT MORE FREQUENTLY
It’s important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chances of binging when hunger strikes. Try to keep track of your meal choices and balance your caloric intake.
7. EXERCISE YOUR BODY AND MIND
Exercise has enormous benefits for your mind and body, with research boasting decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your mood! Strive to be active at least 30 minutes every day to help keep your body strong and lean. Remember: It doesn’t have to be expensive.
8. CATCH SOME ZZZZ’S
Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin and ghrelin levels – hormones that tell your body “I’m full, stop eating” – can go away with too little sleep. Said simply: Sleep more, eat, and weigh less! Strive for 7-8 hours of sleep each night.
9. LEARN TO COOK
Cooking meals at home allows you to control portion sizes, the quality of ingredients, and cuts your intake of sodium, fat, and calories.
10. KEEP TRACK OF WHAT YOU EAT
Be a food detective and investigate what you choose to put into your body. Check labels and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long chemical names that are hard to pronounce. The healthiest foods are those found just as nature intended – whole and unprocessed.
Stay Healthy… Stay Blessed!
Thanks & Regards
Dt. Nidhi Nigam
Nutrify… The Wellness Clinic