It is a hard fact that the internet is overflowing about information regarding weight-loss, obesity, and other weight loss tips. We get all kinds of information from a detailed diet plan on how to lose weight in just a couple of weeks. However, most of us lack information on how to maintain remain healthy once those extra kilos are lost. It is easy to shed those extra pounds or gain some extra muscles. The actual challenge lies in maintaining the obtained optimum body weight.
The true answer to safe and successful weight management is to adopt a healthy lifestyle that suits your individual needs. This healthy routine will help you have improved health for long happy life.
The following tips are healthy, realistic ways to help you remain on track and headed towards your weight and fitness goals –
1- Fill yourself with Fiber
Eating food rich in fiber helps to maintain healthy body metabolism. They improve the efficiency of the digestive system and aids in easy bowel movement. Increasing your fiber intake is as easy as adding beans to your salad, eating oats, or snacking on fiber-rich nuts.
2- Say no to Added Sugar
Added sugar, is a major reason for unhealthy weight gain and health complications like diabetes and heart disease. Foods like candy, soda, and baked goods contain lots of added sugars and are very low in the nutrients. Sometimes even foods promoted as “healthy” or “organic” can be very high in sugar. Cutting out foods high in added sugars is a great way to maintain your health and weight.
3- Minimize Distractions
Watching TV while consuming meals is a common habit. Although eating in front of the tv or computer has no direct health effect, they tend to affect our calorie count. The distracted us tend to consume more than the necessary amount when being entertained. It is, therefore, necessary to concentrate on our meals to ensure healthy and limited consumption of calories.
4- Walk up for Health
A rigorous exercise routine is not the most vital part of the weight loss or maintenance journey. Different types of activity are necessary when you’re attempting to get in shape. But walking is an excellent and easy way to burn calories. Just 30 minutes of walking per day has been shown to have miraculous effects on our body.
5- Bring out Your Inner Chef
Cooking more meals at home promote weight loss and healthy eating. Eating meals at restaurants is definitely enjoyable and consumed occasionally can fit into a healthy diet plan. However, focusing on cooking more meals at home is a great way to keep your weight in check and saves a lot of money.
6- Have a Protein-Rich Breakfast
Nothing can boost your energy like a protein-rich whole breakfast. Include foods like eggs, legumes, nuts, oats, broccoli, etc in your breakfast as well as other meals. Protein-rich foods help you avoid unhealthy snacking, improve appetite control and increases lean muscles.
7- Don’t Drink Your Calories
It is common knowledge to avoid sodas and milkshakes. But many people don’t realize that drinks advertised to boost health can also be loaded with unwanted ingredients. Sports drinks, coffee beverages, and flavored waters are very high in calories. Focus on hydrating with water to minimize the number of calories you drink.
8- Shop Smart
Creating a shopping list and sticking to it is the best way to avoid buying junk foods impulsively.
Another fool-proof way to limit unhealthy purchases is to have a healthy meal or snack before shopping.
9- Stay Hydrated
Drinking enough water throughout the day is good for overall health and can even help you maintain a healthy weight. Drinking water before meals ensures you do not consume unnecessary amounts of calories.
10- Be Mindful of Eating
Rushing through meals or eating on the go is only making things worse. It will lead you to eat too much, too quickly. Be mindful of your food, focusing on how each bite palates. Focusing on eating slowly and enjoying your meal, even in limited time, is a great way to reduce overeating.
11- Cut Back on Refined Carbs
Refined carbs are simply sugars and grains that have had their fiber and other nutrients removed. They include white flour, pasta, and bread. These foods are low in fiber, are digested quickly and only keep you full for a short span of time. Replace them with complex carbohydrates like oats, quinoa, barley, or veggies like carrots and potatoes. They’ll help keep you fuller for longer and contain many more nutrients.
12- Lift Heavier to Get Lighter
Weight lifting in your gym routine can help build more muscle and tone your entire body. Studies show that weight lifting boosts your allowing you to burn more calories throughout the day, even when you are at rest.
13- Avoid Fad Diets
Fad diets are popular for their ability to help people lose weight fast. These diets tend to be very restrictive and not easy to maintain. This leads to a lot of instability, where people lose pounds, only to gain them back. Although a common cycle has been linked to a greater increase in body weight over time.
These diets also increase the risk of diabetes, heart disease, high blood pressure, and metabolic syndrome.
14- Eat Whole Foods
Keeping track of what is going in your body is a great way to get healthy. Eating whole foods ensures that you are nourishing your body with natural, nutrient-dense foods.
15- Buddy Up
Having trouble sticking to a workout routine or healthy eating plan??
invite a friend to join you and help you stay on track. Having a friend or family member with the same health and wellness goals can help you stay motivated while having fun at the same time.
16- Don’t Deprive Yourself
Telling yourself that you will never have your favorite foods again is unrealistic, and is also setting you up for failure. Depriving yourself will only make your craving stronger. Indulging in a few favorite bites once in a while, will teach you self-control and also keep you and track.
17- Be Realistic
Comparing yourself to models in or celebrities on TV is unrealistic and unhealthy. Try focusing on how you feel. Do not concentrate on how you look. Your main motivations should be to get happier, fitter and healthier in the best possible way.
18- Veg Out
Vegetables are loaded with fiber and the nutrients your body desires. Increasing your vegetable intake can help you lose weight. Simply eating a salad before a meal can help you feel full, making you eat less during meals. Filling up on veggies will help you maintain a healthy weight and may decrease your risk of developing chronic diseases like heart disease and diabetes.
19- Snack Smart
Snacking on unhealthy foods will cause weight gain. An easy way to maintain a healthy weight is to have healthy snacks made available at home, in your car and at your place of work.
20- Fill the Void
Boredom may prompt you to eat unhealthily. Engage yourself with healthy activities to prevent yourself from unhealthy binging.
21- Find Workouts You Enjoy
Choosing a workout routine has endless possibilities. You should choose a workout based on the results you get and the amount you would enjoy doing it. Choose activities that make your body and mind happy.
Weight management is a pressing issue in the current global activity scenario. There are numerous easy diets to help you lose those extra kilos or gain some extra muscles. However, maintaining these healthy weights once achieved is the real challenge. Modifying our everyday habits a little can go a long way in maintaining our weight and improving our health. These changes, eventually become habits and help you build a healthy lifestyle.
Maintaining optimum weight is more difficult than losing or gaining weight.
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