Everybody wants to get in shape. Everybody wants to be like the stars on TV, or their Facebook friends and Instagram darlings, sharing photos of their six-packs and rocking two-piece swimsuits at the beach all summer. If you’re wondering how they got to be that way and how they stay that way, you are not alone.
Millions of people around the world suffer from obesity. It’s well-known that lifestyle diseases from the consumption of unhealthy foods and smoking are the leading causes of death in the United States.
MediPlan Diet Services is here to tell you that fitness is very achievable without the use of unhealthy shortcuts. There is no crash diet, wonder pill, or body hack that will work as well as exercise and a balanced diet when it comes to losing weight and keeping it off. Schedule an appointment for more advanced tips on losing weight.
Here are a few tips to start you off:
1. Drink Water Before Meals
The importance of staying properly hydrated while dieting cannot be understated. And, no, colas and other sugary drinks don’t count. Drinking water speeds up metabolism by as much as 30% and takes up a good amount of space in your gut to stop you from eating more than you should.
There is a lag between the time your stomach becomes full and the time your brain recognizes the fullness. Drink 16 ounces of water 30 minutes before your next meal so you can counteract the lag and prevent yourself from overeating. Studies show adults who practice this lose 44% more weight. [1]
2. Cut Back on Sugars, Carbs, and Starches
Perhaps the most popular advice on any weight loss forum is that added sugars, refined carbs, and starchy foods are public enemies one, two, and three in the world of dietary health. Carbs like white rice, instant ramen noodles, and white bread burn like wood pulp in the stomach, leading you to seek more carb-laden foods that burn just as easily.
Fruits are meant to be eaten whole so they can be properly digested. Mass producers of “real fruit juice” have been repeatedly sued for bending the truth too far. You should avoid fruit juices altogether, along with breakfast cereals that will give you a sugar crash before lunchtime.
3. Eat Whole Protein, Healthy Fat, and Veggies
All your calories come from three macronutrients: proteins, fats, and carbs. Generally, a low-carb diet is recommended, but it won’t matter unless you get your macronutrients from healthy sources.
Healthy sources of protein will curb that obsessive drive to eat food by keeping you satiated for longer, and people who enjoy carbs experience less desire to grab midnight snacks and midday junk food. Here are some great sources of protein:
- Salmon, shrimp, and other seafood
- Pork, chicken, and beef
- Whole eggs, beans, and legumes
Fats are also preferable to carbs because fats take longer to digest and won’t raise your insulin levels, unlike carb-heavy foods. Sources of good fats include olive oil, avocados, and butter.
Stick to the Plan
Gone are the days when you had to starve yourself just to stay fit. Diets today have scientific backing and require a change in the types of food you eat until your body acclimatizes to healthier eating habits. When you’re ready to take that first step, get advice from the experts at MediPlan Diet Services, and you might be surprised by just how easy and stress-free dieting truly is.