Contrary to popular belief, you don´t have to make drastic changes to your lifestyle to achieve weight loss. It is not necessary for you to adopt a super-strict diet or work out in the gym round the clock to lose weight. In the end, the little changes you make will compile to make a huge difference. Even reliable reports state that it is always better to make small, consistent changes instead of facilitating a major lifestyle overhaul to have lasting weight loss. If you want to keep your weight in check at all times, it is essential for you to ensure that the changes are sustainable and practical. In the simplest of terms, you should view weight loss as a marathon rather than a sprint.
If you are looking for lifestyle changes that produce big weight loss results, you have come to the right place. Here are some changes you can make in your life to help you shed the extra pounds.
Tip 1: Have food in small portions
Many people actually eat two to three times the actual serving size of food. And, of course, it doesn´t help that there are plenty of restaurants that serve large portions. They do so in order to stay competitive. However, those large portions train our minds into believing that that´s the amount our body requires. Therefore, if you want to lose weight, it is recommended you to eat on a small plate. People tend to eat larger portions off bigger plates, which can lead to overeating.
Tip 2: Eat slowly and chew a lot
Tactics as simple as eating slowly and chewing thoroughly can prove to be extremely beneficial. So, how does eating slowly help? Well, it takes around 15 minutes for your brain to know that your body is full. Eating slowly allows your body to register the feeling of fullness. There are also reports that suggest that eating slowly helps make your food taste better. It is recommended you to put your fork down between bites.
Tip 3: The benefits of keeping a food journal
If you don´t see any noticeable weight loss despite sweating it hard at the gym, you should keep a food journal. A food journal gives you a detailed yet overarching view of your habits, allowing you to identify areas that need some tweaking. You should track your consumption of food and beverage on a regular basis. Doing so allows you to know if you are unknowingly taking in a few extra calories. Mediplan Diet offers a doctor supervised weight loss plan custom tailored for every patient. If you need help creating a diet plan that suits your requirements and needs, do consider visiting Mediplan Diet.
Tip 4: The importance of drinking water
It is common for people to feel hungry when they feel thirsty. Many people often mistake their thirst for hunger; they, then, end up snacking on food rich in calories. Therefore, if you don´t want to pile on the extra pounds, it is important to stay hydrated at all times. Doing so will prevent you from overindulging in snacks when all your body requires is some hydration.
Tip 5: Don’t skip your breakfast
Reliable reports indicate that people who eat a hearty breakfast are more likely to lose weight and keep it off. Your breakfast should typically be full of food rich in protein and fiber. Protein and fiber-rich food promote fullness, reduce your hunger and appetite, and increase your metabolism. Some of the protein and fiber-rich food you must include in your diet are poultry, meat, quinoa, beans, fish, nuts, seeds, legumes, and whole grains etc.
Tip 6: Limit your consumption of alcohol
The over-consumption of alcohol can be detrimental to your health. Not only does alcohol have high-calorie content, it also has properties to lure you into eating more. Basically, when you drink plenty of alcohol, you lose control over what you eat. And, when you are not mindful of what you eat, you tend to overeat. If it is essential for you to drink in parties, we would advise you to choose club soda or water over alcohol.
Tip 7: Don´t multitask when you eat
Of course, it is tempting to watch your favorite shows when you eat. Or, you may simply prefer reading the news on your phone while you take a bite off of your sandwich. However, it is ill-advised for you to multitask when eating. Distraction during meal times can cause you to overeat. In the simplest of terms, you will not be able to notice your body´s fullness signals when you multitask while eating. You must be well aware of what you eat and how much you consume at all times; it is necessary for you to give your undivided attention to the food in front of you.
Tip 8: Get enough sleep
In order to lose weight, it is necessary for you to get a good night´s sleep every night. It is because sleep plays an instrumental role in ensuring that the appetite hormones, ghrelin and leptin, are kept in check. Those aforementioned hormones become unstable and unbalanced when you get inadequate sleep. Basically, your appetite increases and you get hungrier when you get inadequate sleep. And, we know what happens when you get hungry– you overeat and thus, gain weight.
Tip 9: Prepare your own meals
There are numerous benefits to preparing your own meals. You get to save a lot of money by cooking your meals. In addition to that, you will also know exactly what you are consuming and putting into your body. If you prepare your own meals, you can ensure that you get the right nutrients every time you eat. And, although it may sound like a good plan to skip meals, depriving your body of frequent meals just makes you more likely to overdo it later. It doesn´t make sense to starve yourself only to have a major feast later, does it?