So, you’ve gained some extra pounds in the past year. It just means that you ate more than you should and stopped moving as you used to. It also means that you need to lose weight before it gets out of control.
Ignoring an increase in your weight can actually do more harm than good. You do not want to deal with stress eating, self-loathing and sleeping more. These only lead to obesity, diabetes, high blood pressure, high cholesterol levels, depression, heart problems and being at risk for a stroke.
You can lose weight and have a healthy lifestyle with a few tweaks to your daily routine. These recommendations are simple changes that you can incorporate into your busy schedule. You should be consistent with these adjustments if you want to see long-lasting results. Here are 6 simple lifestyle changes that can help you to lose weight in a healthy way.
6 simple lifestyle changes to help you lose weight
1. Eat small servings of healthier options
The good news is you don’t have to live on salads to lose weight. Just enjoy your favourite dishes in small servings rather than 3 giant calorie-filled meals. According to an article on WebMD by Kristin Kirkpatrick, “Your best bet is to cut your daily calories, regardless of how often you nosh. If you want to eat more often, you can, as long as you keep your calories in check.”
If you would like to lose weight without living on fresh salads only, eat small portions of healthier options. Healthline recommends vegetables, peas and beans, healthy fats like olive oil and avocado oil, healthy carbohydrates like brown rice, whole wheat bread and grains, and chicken without skin, beef, pork, lamb, fish and seafood, eggs and plant-based proteins.
2. Drink 2 litres of water daily to lose weight
Water makes a great difference in how your body functions. It makes you feel hydrated and gets you ready to get up and go. According to Healthline, a study of overweight women examined the effects of increasing water intake to over 1 litre per day. They found that over a 12-month period, this resulted in an extra 4.4 lbs of weight loss.
If you are one of those persons who drink water only when you remember, then cut that out now. Get yourself a 2-litre water bottle and start sipping on water throughout the day. Water hydrates your body, flushes bacteria from your bladder, aids in digestion, prevents constipation, normalises blood pressure, stabilises the heartbeat, cushions joints and protects organs and tissues. This allows your body to function properly to maintain a healthy weight.
3. Cut out sugar from your diet
Sugar cravings are hard to ignore but satisfying them is a trap. You do not want to chomp down on every slice of cake, cup of ice-cream, block of chocolate or spoon of sugar in your tea. If you are trying to lose weight, then sugar is not your friend.
The website Everydayhealth.com features an article called “How Cutting Added Sugar Helped One Woman Lose 180 Pounds and Counting”. It states, “She focused on getting enough protein from foods like eggs, turkey, and yogurt, plus plenty of vegetables and a moderate amount of healthy fats, like avocado, to help keep sugar cravings at bay.” Adjust your meal plan and cut sugar out of your diet.
4. Increase your fibre intake
If you would like to lose weight, get in the habit of eating more carrots, beets, broccoli, lentil peas, kidney beans, split peas, oats, almonds, popcorn and pistachios. According to an article on Harvard Health Publishing, “…to eat 30 grams of fibre each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet.”
Although fruits and provisions are high in fibre, take note that fruits have a high sugar content and provisions are high sources of carbohydrates. Just be careful of the foods you choose to get your fibre. In your plan to lose weight, it is best to do some research on foods you would like to eat before adding them to your plate.
5. Walk for 20 minutes every day
You can’t lose weight if you don’t burn the fat. Unfortunately, finding energy to do an activity that supposed to give you energy, is an exercise struggle that many people face. To conquer this challenge, you should try moving your body with a simple strategy. To get started, set your clock at night, get up early, and put on your sweat pants and sneakers.
Every morning, move your body for 20 minutes. Walk on the spot. Take a stroll around your house or the block in your neighbourhood. Step up and down on a step with a short break after 10 minutes. Put on your headphones and move those feet to the rhythm of hip hop, dancehall, techno or soca music. Pick up the pace by doing some power walking or wining your waistline to make exercising fun.
6. Go to bed earlier
There’s nothing better than a good night’s rest. Restore your energy for living by going to bed earlier than you are accustomed to. The first few attempts may end in disaster with you waking up too early or hungrier than ever. But in order to make drastic changes to your life, the ground must shake.
Shut off your phone, TV and lights to eliminate the distractions that usually keep you up late at night. If your children are your main distraction, get them to bed also, it will benefit them in many ways. Have your entire household in bed before 9.00 pm and you will see major improvements in your mood, eating habits, energy levels and patience. You will lose weight gradually and maintain this lifestyle with ease.
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