Healthy Tips to Lose Weight
Losing weight might be an intimidating goal, but it can help your health significantly.
Studies have shown that losing weight may help put type 2 diabetes into remission. Per the American Heart Association, being a healthy weight can also decrease your odds of heart disease and stroke.
Here are some tips for losing weight in a healthy way.
● Start with your nutrition. You are what you eat! If you want to lose weight in a healthy way, look at your diet and see what you can change.
● Keep movement and exercise in your routine. Not only does exercise have compounding benefits that uplift your mood and help you get better sleep, but it also helps boost your metabolism so that your body can burn more calories.
● Commit to a sustainable lifestyle change. Instead of overwhelming yourself in a way that leads to burnout, find a way to make your lifestyle change sustainable.
● Set realistic goals. Are your goals realistic? Instead of trying to lose 10 pounds in two weeks, set realistic goals. A more realistic goal would be to lose 1-2 pounds a week.
● To lose 1-2 pounds per week, you generally want to have a calorie deficit of 500 to 1,000 calories each day.
● Drink plenty of water. You’ve probably read this before, because drinking enough water is so important. Water helps digestion, helps your body detoxify, and boosts energy. It also hydrates your skin and keeps your body temperature normal.
○ Sometimes, we may mistake our hunger with our body’s need for water. Instead of being hungry, we might just be thirsty. Next time you’re hungry and it’s not mealtime, reach for a glass of water first.
● Eat a balanced diet that includes vegetables. Leafy green vegetables have nutrients that fuel your body. You can eat large amounts of vegetables without increasing your calories by too much. Examples of vegetables include broccoli, spinach, lettuce, cabbage, cucumber, and tomatoes.
● Include high fiber foods such as oats, brown rice, beans, and lentils in your diet.
● Cut down on junk and processed foods. Junk and processed foods are dense with calories, and low on nutrients. Junk food plays a major role in obesity, which increases your risk for cardiovascular disease, diabetes, and other health conditions.
● Choose healthy alternatives such as nuts, instead of junk food, when you’re hungry.
● Skip sugary drinks. Sugar can contain empty calories that get in the way of your weight loss.
● Prepare a meal plan. You can only manage what you monitor! Try following a meal plan to control the amount of calories you eat. This can also help ensure you eat a nutritious diet on a busy schedule.
● Exercise. Exercise helps your body burn calories and build your body’s strength. Aerobic exercise and strength training come with good benefits, like burning calories and boosting your metabolism.
● Go on a daily walk. Movement is a good habit to pick up if you want to be healthy and lose weight. Every bit counts, whether that’s 10 minutes of walking or taking the stairs.
● Practice mindful eating. Being mindful when you eat helps you avoid overeating. To do this, pay attention to your food, avoid distractions, and stop eating before you are full.
Remember that being healthy is a lifestyle choice. If you want to stay healthy and keep off the weight you lose, you need to change your behavior.
That’s why it’s important to create a sustainable plan you’ll enjoy. If it feels overwhelming, try one step at a time — like adding a daily walk into your routine or replacing junk food with a healthier alternative. This way, you will be healthier for the years to follow.
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