To lose weight and keep it off is a matter of sustainability. It’s about changing your habits, eliminating unhealthy ones and establishing healthy habits you can maintain for life.
How many diets have you tried until now that promised you quick weight loss, but also required a lot of sacrifice and some very shady and pretty unhealthy eating habits.
To lose weight is not an easy task and everybody knows it’s easier to gain it all back than to lose it.
You will notice that exercising is not on this list. That is because doing countless reps and sets will do very little for your weight loss.
Weight loss happens at the table not in the gym.
But there are some habits that are very easy to incorporate in your life. They will help you live a healthier life, lose weight and keep it off.
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5 HABITS TO LOSE WEIGHT AND KEEP IT OFF
1. Drink enough water
More than half of human body is made of water and it is important for overall health to have regular water intake.
Too many people are on the border of dehydration most of the time, not remotely aware of their state. If you are one of them please know that many health problems you may have could be solved just by proper hydration. Make a reminder on your phone for every two hours to drink a glass of water.
Very healthy and tasty way of hydrating yourself is making flavored water. It is very simple to make and it can help if you are not used to drinking water. Just add fruits and herbs of choice to the water, let it steep for few hours and enjoy.
Water has an important role in weight loss. It can boost metabolism, improve digestion and suppress appetite and if you drink water before meals you’ll eat less.
2. Eat wholesome breakfast
It’s not an empty saying that breakfast is the most important meal of the day. It gives you energy for the day and it’s proven that if you eat healthy breakfast you’ll be making healthier food choices for the rest of the day.
Make sure your breakfast covers all three categories: protein, carbohydrates and fat. Proteins are body’s building blocks, carbs are fuel for the body and especially brain and small amount of healthy fat is a good energy source.
Do the research and choose whole healthy food options. And avoid these 10 unhealthy foods that are advertised as healthy.
If you don’t have a habit to eat breakfast in the morning it can be hard first few mornings. But really soon you will get used to it. Start with a piece of fruit or oats and gradually advance to more wholesome breakfast.
3. Eat slower
Did you know that it takes up to 20 minutes for your stomach and brain to communicate and register the feeling of fullness. That means if you stop eating when you feel full you’ve been eating too much for 20 minutes.
Eat slower, take smaller bites and chew thoroughly. Food digestion starts in mouth, don’t forget that. Saliva starts to process and breakdown food into form your body can use more easily to absorb all important nutrients.
This was one of my big problems. I was eating so fast like somebody will steal my food if I don’t eat it in 5 minutes, then I started to eat mindfully and make 3 second pause between bites. And immediately my portion size was cut in half. I was shocked to find out that all the time I was eating double of what I actually needed.
Slowing down your eating will have big impact on your weight lose.
4. Have smaller meals
In most cases excess weight is due to eating more than you need. If you have been eating big portions for a long time it means your stomach has stretched. As a result you feel you need to eat more than you actually need.
Eat smaller meals to allow your stomach to go back to its original size.
Sometimes can be hard to stop eating while you still feel hungry, just follow tip number 3 and hold through. In few days it will get easier. In a week you will not understand how on earth were you able to put so much food in yourself.
Another tip for eating less is to pile your plate with green leafy vegetables.
5. Be prepared
Prepare snacks in advance like nuts, fruits, salads or smoothies and have them on hand. You are less likely to eat unhealthy if you have healthy snack with you.
Prepare yourself and you will not have to fall in hands of processed store food. I was a big munches addict, all day snacking on sweets and chips. To fight it, I now always have mixed nuts, some dried fruits but not too much because they are full of sugar and piece of fruit like banana, apple or cup of mixed berries with me in case I get hungry.
Make eating plan the day before, make sure you have all ingredients on hand and you will have good defense from reaching for unhealthy food.
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You can do whatever you set your mind to. Just make a decision, prepare yourself and go for it. It is easier than you think.
These are the habits I started, to keep my weight in control and they work wonders for me. Hope you will try them and have as much success as I did.