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Incorporating Healthy Habits To Help You Lose Weight Into Your Daily Routine.

healthy habits to lose weight

Incorporating Healthy Habits To Help You Lose Weight Into Your Daily Routine.

 

Healthy habits to lose weight – Healthy habits can help reduce the risk of obesity, and it’s a way to lose weight more efficiently. Making small changes to your food choices, diet quality, and activity levels can help you burn calories.

It is easy to think that to lose weight, you have to make big changes, and if you are not ready for that yet, it’s best to start simply by incorporating some of the habits mentioned in this article.

We are going to look at some simple changes that can be made to the way that you eat and drink to help increase your whole-grain, eater and vegetable intake to improve your relationship with food. 

 Eat breakfast

There is now some debate in the scientific literature that says that skipping breakfast made no difference to weight loss. However, some people are different.

When they do these studies, the results show a majority, but only some achieve the same result.

For example, I know people who eat 2 meals a day and lose weight, but it doesn’t work for everyone. I advised a client of mine to start eating breakfast so that she is eating 3 meals a day. She started losing weight by making this one change.

Previously, she hadn’t lost weight for 2 months while skipping breakfast and having two meals a day. The only thing that changed was that she started eating breakfast.

The difference in what the scientific literature shows and what happens in practice can often be different. Try it for yourself and see if it works for you.

benefits of drinking water

Drink Plenty Of Water

There are a few good reasons to drink water.

  • It helps to increase the feeling that you are full and can help prevent snacking
  • Boosts metabolism
  • Feeling hungry can often be confused with thirst
  • It helps with the digestion of food
  • It helps you absorb nutrients and is essential for storing certain vitamins

Although the impact on weight loss is not direct, it has a huge indirect effect on weight loss that makes drinking water worthwhile.

Small Changes Like Blood Sugar Control Are Powerful

High blood sugar levels can cause you to want to eat sweet foods. 

You need sugar in your bloodstream. However, like with anything in life, moderation is important. Too much sugar in your blood is very dangerous for you, and too little is also bad.

To avoid your blood sugar levels spiking, eat foods that are low GI (glycaemic index).

What is the glycaemic index?

The glycaemic index is a measure of how quickly a food raises your blood sugar levels. The higher it raises your blood sugar level, the higher the score it is assigned.

Foods on the glycaemic index are scored from 0-100, and food is labelled as being either low glycaemic index (low GI) or high glycaemic index (high GI).

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How to avoid your blood sugar levels Increasing to dangerously high levels.

Avoiding high-GI food is the key to keeping your blood sugar under control. Here is what happens when you eat high-GI foods.

  1. When you eat high-GI foods like chocolates, doughnuts, and other sweet foods, your blood sugar levels spike to dangerous levels.
  2. In response to the spike in your blood sugar levels, your body panics and releases an excessive amount of hormones that send your blood sugar levels plummet to dangerously low levels.
  3. Now that your blood sugar level is dangerously low, your body sends a message to the brain telling you that it needs something sweet with a high glycemic index to get your blood sugar levels up.
  4. Have you ever had a craving for something sweet? If you have, it’s because of the first three points previously mentioned. Once you give in to this craving, you start this 4 step process again.

Foods to eat to avoid your blood sugar spiking

  • Healthy fats
  • Whole-grain foods
  • Lean protein
  • Leafy green vegetables

Also, exercising can help you control your blood sugar levels.

Mindful eating

Eat Slowly By Using Mindful Eating

 

Mindful eating means that you are present and fully engaged with the food that you’re eating.

You will pay particular attention to the textures, tastes and flavours of every morsel that enters your mouth while paying attention to your hunger and fullness cues.

Start by sitting down in a peaceful place if possible and try to remove distractions like phones, the TV or anything else that may disturb you.

Eat your food slowly and take small bites so that you can appreciate and cherish the food you are eating.

Remember, mindful eating is not about strict dieting but rather about nourishing your body and enjoying the process.

 

lose weight healthily

Obtain A Healthy Weight With Movement

 

  1. Morning Energizer: Set aside 10 minutes in the morning for some meditation or visualisation to ease you into the day. You may also want to consider going for a walk, doing a yoga routine or a short jog to kick-start your day. 

 

  1. Workplace Wellness: If you spend most of your day sitting at a desk, move as often as possible to counter the effects of your sedentary job. Set a reminder every hour to stand up and move around or do simple exercises like squats and lunges. 

 

  1. Lunchtime Stroll: Instead of spending your lunch break hunched over your desk, why not go for a walk? Aim to get 10,000 steps a day to turbocharge your metabolism.

 

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Lose Weight And Keep It Off With Meal Planning

 

Meal planning is a useful tool when you are trying to lose weight and should be included in your weight management plan.

Preparing your food in advance and taking it with you can prevent you from buying high-calorie meals when you are at work or out and about.

You can make food planning as detailed or as simple as possible to help boost weight loss. Follow these steps:

 

How to meal plan for the week

 

  1. Set aside some time each week to plan your meals for the week. Having a dedicated day and time will help ensure that the habit sticks. Start by setting aside some time each week to plan your meals. 

 

  1. Check your cupboards and fridge and take note of what food you already have to ensure that you don’t purchase foods that you already have. 

 

  1. Find some recipes online so that you can plan what meals you are going to make and make sure that you include healthy fats, vegetables, lean protein and fruits. Also, try to think about the number of calories your meals contain. 

 

  1. Make a shopping list based on your recipes and current food in your fridge and cupboards. This will make sure that you will remember all foods and prevent impulse purchases. 

 

  1. Set aside some time to prepare your meals and to cook. This will include chopping vegetables, cooking your foods and dividing your cooking into multiple containers. 

 

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Healthy Eating Habits When Out Socialising

 

  1. Making Informed Choices

 

Eating out doesn’t have to derail your weight loss efforts. By implementing smart eating habits, you can enjoy delicious meals while making progress towards your goals.

Start by researching the menu before you go to the restaurant. Many establishments now have their menus available online, allowing you to carefully select healthy options in advance.

Avoid foods that are fried and instead select from steamed, grilled or oven-cooked. Opt for lean proteins like chicken or fish, and choose vegetables as your side dish.

Avoid getting tempted by unhealthy appetisers or desserts. Instead, satisfy your cravings with a healthy appetiser such as a salad or a broth-based soup.

Share a dessert with your dining companion, or opt for a fruit platter to keep your sweet tooth in check.

healthy meal prep recipe

Practice Portion Control

 

Another essential aspect of making smart choices when eating out is practising portion control.

Restaurant portions are often oversized and contain more calories than what you actually need, which can cause you to exceed your calorie limit.

Instead of finishing your entire plate, listen to your body’s hunger and fullness cues. Eat slowly and savour each bite.

Consider splitting your meal in half and asking for a to-go box, ensuring you have a delicious and healthy lunch for the next day.

 

Be Mindful of Hidden Calories

 

Watch out for hidden calories in dressings, sauces, and condiments. Opt for vinaigrettes or ask for dressings on the side, allowing you to control the amount you consume.

Ideally, try to eat foods that are steamed or grilled as opposed to fried, as this will greatly reduce your calorie intake.

Lastly, avoid fizzy drinks as they are high in sugar and contain a lot of calories. 

 

 

 

Conclusion

So there you have it; losing weight can be as simple as you like. These changes will increase the amount of low-calorie healthy foods you eat and help you make better food choices.

Small changes can make an impact on your weight. Remember to drink water with your meals as this makes you feel fuller, eat more vegetables and increase your activity levels.

Use these small day-to-day changes to get healthier and support your weight loss efforts. Please feel free to ask me any questions if you need more help or want some extra information.

Healthy habits to lose weight – Welcome to “Small Changes, Big Impact”

Incorporating healthy habits to lose weight into your daily routine can have a profound effect on achieving your weight loss goals.

Often, people think that drastic changes are required to see significant results, but the reality is that small, consistent habits can make a world of difference.

In this article, we will explore how incorporating these simple healthy habits to lose weight can lead to successful weight loss and a healthier lifestyle overall.

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Hi, I'm Gerald

G unit

Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an NASM qualified behaviour change specialist, and a qualified personal trainer. Gerald has developed his own C.H.A.N.G.E method, which he uses to help his clients lose weight.

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