We tend to make short term goals for weight loss and some of us might even succeed also, but this does not stay for long and we regain that weight. Many fall prey to this endless cycle of losing and gaining weight that it becomes almost impossible for them to go further down the road trying to lose weight again.
This is primarily because weight loss is a time-consuming process and nearly impossible to achieve in a narrow time frame with a healthy diet plan. The solution for this is to incorporate some healthy lifestyle changes so that you lose weight over time but sustainably with little to no side effects on your health. Here I have outlined 10 habits you should consider if you want to make your weight loss journey a little less bumpy.
Breakfast is the most important meal of the day. It’s the morning fuel for the rest of your day which affects your mood and productivity throughout the day and skipping it impacts your metabolism adversely.
So you might want to make the morning fuel more filling and nutritious then Opting for a Protein-Rich breakfast would be a wise choice because Protein-Rich foods are proven to be most filing. It reduces appetite and Hunger. It reduces the hormone level responsible for hunger i.e Ghrelin. That’s not all if you Opt for protein Rich food:
1.)It Increases Muscle Mass and Strength
5.)Lowers your Blood Pressure
6.)Helps in healing injuries
Buy Healthy Foods and snacks
You don’t have a choice other than to eat packaged food & snacks from local snack joints if you don’t stock up on healthy food in your fridge.
Research suggests that food you eat deeply affects your weight and eating behavior so be wise next time you go shopping.
If your kitchen is always stuffed with healthy fruits and vegetables, You’re not the only one who’s going to be benefited, your family members are also better off with low carb and high protein foods.
The Smaller Plate Hack
This One’s a Psychological Hack. Some studies have suggested that using a smaller plate helps you eat less as it tricks your brain in thinking that you’ve filled your plate and that’s enough for today.
Our brains are wired to fill the plates the same without considering plate size. so people end up putting more food on the larger plate.
When you use a smaller plate for your daily meals, It gives you the perception of having eaten more even if you ate less than the usual daily.
If you’re Obese then there is a great chance that you are in the habit of eating fast. You may feel like each meal is over too soon, which often makes you feel the urge to eat more.
It takes about Twenty Minutes from the start of your meal for the brain to send the signal that You are Full. Imagine the extra-calories that you ingested because you were in a hurry to eat, that you didn’t even let your brain register that it no longer required the food.
Eating slowly not only helps you consume fewer calories but also enhances the dining experience as you get more time to enjoy your food.
Next time you sit for your meal, better make sure that every bite counts and you are making most out of them.
Spice it Up
Chili peppers and green Chili contain a compound called capsaicin which is said to improve metabolism. They speed up the metabolism by as much as 50% for up to three hours after a meal.
Interestingly Chilis contains zero calories and is loaded with antioxidants that scavenge upon free radicals and protect against Cancer. Green Chillis are power-packed with vitamin c and beta-carotene, which is great for healthy eyes, skin and Immune systems.
Make sure to store Green chilies at a dark cool area because chilies lose their Vitamin C when exposed to heat, light, and air.
Avoid Processed Foods
processed foods are those food items which are made solely out of artificial and refined ingredients.
Glycaemic Index is a measure of how much a certain food can spike up the blood sugar level.
Processed foods have serious health impacts as they cause a rapid rise and fall of blood sugar levels leading to frequent hunger pangs.
You know what they say, “Thousands Have Lived Without Love but not one without Water”. The fact that water is important for life is indisputable. But do you know water also helps to lose weight?
Water helps us lose weight by increasing the metabolic rate by 30%. You should drink at least 2 liters of water daily. Drinking water increases the number of calories you burn.
Ideally, we should develop a habit of drinking a glass of water before meals, allowing us to eat less and improve digestion.
You’re Sweet Enough, Avoid Sugar
Sugar does not provide any vitamin or mineral. It’s just empty calories. Evidence suggests that sugar can disrupt biological pathways that regulate hunger.
Leptin is a hormone that decides upon how much energy the body needs and the amount of food you should eat. Sugar can cause leptin resistance and can lead to overeating, weight gain, and obesity. However Natural sugars are not that bad as they get digested slowly as compared to added sugars.
What gets Measured gets Managed
When I was starting, I tend to ignore the importance of Reading Labels. But It is super important to know what you are Buying.
Everyday food companies are trying to trick us with their shining colorful packaging and psychological tricks they play on us. You should always have a good look at the label as this is where they can’t lie.
Reading labels may help you get enough of the nutrients required each day and similarly avoid those containing too much fat, trans fat, cholesterol, and sodium.
Early to Bed, Early to Rising
Last but not the least Important is Sleep as a study pointed out that sleep-deprived people are up to 55% more likely to become Obese.
When we sleep Our brain remains active- laying down memory, restoring daytime mental functions and helps our body to heal from the physical fatigue caused due to daily hustle.
National Sleep Foundation recommends having 7-9 hours of sleep for adults aged between 18-64 years. As much you need to get enough sleep, It’s also important how you get it. Our Body has Its clock also called the circadian rhythm. Years of evolution have made our biological responses cyclic. Sleeping at night and being awake during the day is an example of a light-related circadian rhythm.
Most Importantly having a fixed routine for sleeping and waking helps you stay active for the day. A good night’s sleep helps reduce stress and stay at a healthy weight.