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. 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 diabetes, high blood pressure, high cholesterol levels and depression. Here are 6 simple lifestyle changes that can help you to lose weight in a healthy way.
1. Eat less calories in small servings
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 Web MD 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.” Eat less fried foods, rice, bread, and potatoes to reduce your calorie intake. Here are some items to assist you in preparing your meals.
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.com, 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 make sure that it is empty by the end of each day. Here are some water bottles to help you lose 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.” Here are some meal plans to help you 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. Here are some items to help you get your fibre in your plan to lose weight.
5. Walk for 20 minutes every day
You can’t lose weight if you don’t burn the fat. Set your clock at night, get up early, put on your sweat pants and sneakers, and move your body for 20 minutes every morning. Walk on the spot, around your house, or around the block in your neighbourhood each morning. Do it at an upbeat pace without stopping. Put on your headphones and move those feet to the rhythm of a hip hop, dancehall, techno or soca music beat. Here are some items to assist you with your power walk 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 the ground must shake for you to make drastic changes in your life. 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. Here are some items to help you sleep well during your plan to lose weight.
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