Right body weight or Body Mass index (BMI) is critical for overall health. I think no one can deny its importance. Body weight over or under the ideal weight as per your height can lead to many problems and diseases.
While every one understands the importance, weight control is one of the major problems in the world, perhaps more so in North America. The major cause is the eating habits and lifestyle.
We’ve developed our lifestyle in a way that we are always in a hurry. We are always after one thing or the other, and so engrossed in our day to day life that in this race we do not have time for our self. Also, because of this rush, we do not even pay attention to what we are eating. We tend to just satisfy our craving in a hurry and move on. Commercialization in the food industry and mass production of food to support this lifestyle is not helping at all.
On top of that, we look for quick fixes that even make the problem worse. Without really understanding the root cause, we look for dietary supplements, chemical products, Metabolism Drops, Green Tea Capsules, Processed food products, chemically induced smoothies, expensive diet plans, and what not to help us with the issue. And we later learn that its actually making it worse.
I feel its really simple to achieve your weight loss goals by just paying a little attention to yourself, paying attention to what you eat, how you eat, and how much time to give yourself. You will be amazed with the result when you start and stick to it.
Remember! you are changing a lifestyle, so you have to develop a new lifestyle. Its not a short-term goal.
Now – what are some really simple things you can make part of your lifestyle that will reward in the long-term.
- Slow down and think about your self.
Give yourself some time. Think of how you look and how you feel. Think of how you would like to look and feel. Think of why you want that. Think of what are you willing to pay for that. Make a commitment to yourself. Understand that you are the most important person you know in the world. Nothing matters when you are not there and healthy.
- Schedule some time for yourself – Everyday.
Seriously. Put it in your calendar if needed. It can be one hour, half an hour, even 15 minutes to start with. Think about nothing, but yourself. Think of what you like, what you don’t. What makes you happy, what makes you sad. What do you want more of, what do you want less of? Make it all about you. Get selfish there.
- Get Active. A little bit is fine.
Add a little bit of physical activity in your everyday routine. Nothing fancy, just do something; anything. It can be gym, running, walking, cycling, a sport. Taking stairs to office, park a little far and walk. Walk to coffee shop, even walking meetings. Anything works to start with.
- Drink Water – Plenty of Water.
It is actually true. Drinking water can help with weight loss. Drink water first when you are feeling hunger. Drink water before meals and try to not drink right after. A little warm is even better.
- Avoid Processed Foods
Processed foods are usually high in added sugars, added fats and calories. Processed foods are also engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.
- Limit Intake of Added Sugar
Eating a lot of added sugar is linked with many leading diseases, including heart disease, diabetes and cancer. We, on average, eat about 15 teaspoons of added sugar each day. It is usually hidden in various processed foods, so you may be eating a lot of sugar without even knowing. Minimizing your intake of added sugar is a great way to improve diet.
- Keep Healthy Snacks Handy.
Always keep healthy food available, and avoid buying and keeping junk food. There are many healthy and natural snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots and hard-boiled eggs.
- Fast Intermittently. Its not hard at all.
Intermittent fasting is great way to enhance metabolism. Choose the way that matches your lifestyle. There in no right or wrong. Generally, this makes you eat less overall, and allow the food that you eat to process completely. This should increase metabolism and lead to weight loss, as well as numerous other health benefits.
- Drink Green Tea (Unsweetened)
Green tea is a naturally loaded with antioxidants. Drinking green tea is linked with many benefits, read my other article about these benefits here. Drink a couple of cups at day. Avoid adding sugar / sweetener. Shop for Green Tea and Matcha Green Tea here.
- Eat More Fruits and Vegetables. Preferably Raw.
Fruits and vegetables are extremely healthy, weight-loss-friendly foods. They are high in water, nutrients and fiber, and have very low energy density. This makes it possible to eat large servings without consuming too many calories.
- Avoid High Calories and High-sugar liquids.
Liquid calories from drinks like sugary soft drinks, fruit juices, chocolate milk and energy drinks are bad for health in several ways. It has an increased risk of obesity. Also, our brain does not register liquid calories the same way as solid calories. So we end up adding these calories on top of everything else that you eat.
- Use Smaller Plates
Smaller plates help you eat less, because it changes how you see portion sizes. We tend to fill our plates the same, regardless of plate size, so we end up putting more food and eating more on larger plates than smaller ones.
- Eat Slowly and Chew more.
If we eat fast, we may eat too many calories before our body even realizes that we are full. We also eat more in social setting if we eat fast, because we can to provide company. Fast eaters are much more likely to become obese. Chewing more slowly also help us eat fewer calories and increase the production of hormones linked to weight loss.
- Sleep more. Not too much though 😊
Sleep is incredibly important for weight loss. It also prevents future weight gain. Sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children. Sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
- Brush Teeth After Meals
It is true that brushing or flossing teeth after eating, help limit the desire to snack or eat between meals. Because many people do not feel like eating after brushing their teeth, it also makes food taste bad. Therefore, if we brush or use mouthwash after eating, we may be less tempted to grab an unnecessary snack.
- Combat Food Addiction
Food addiction is a major cause of overeating for many people, and affects a significant percentage of the population. It involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods. Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both. Mindful eating is the best way to control. Practice Mindful Eating.
Hope you enjoyed this blog post. I would love your feedback and comments.
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