To lose weight and be healthy, embrace a long-term mentality and make small habit changes that stick. Get professional help, such as a dietitian, to ensure you have accountability and can focus on the habits that move the needle most.
Fill half your plate with fruits and vegetables at each meal and choose whole foods that are nutrient-rich. Vary how you prepare them — try roasting, steaming and stir-frying to enjoy new flavours.
Eat a Healthy Diet
It’s important to eat a best way to lose weight and be healthy, especially when trying to lose weight. A person should aim to consume around the number of calories they need per day for their body and activity level. This can be done by eating healthy foods that provide nutrients and avoiding those that are high in fat, salt and sugar.
A healthy diet consists of whole grains, fruits and vegetables, protein-rich foods and “healthy fats” such as those found in fish or olive oil. Getting enough fiber is also crucial to a healthy diet, which can help people feel full. A good way to get more fiber is by consuming vegetables, fruit, whole grains, beans and nuts.
While some foods may not fit into the five main food groups, a person should try to eat a variety of these foods throughout the day in order to get all of the nutrients they need. A person should also try to avoid foods that are high in sodium and ’empty calories’, such as those found in sugar-sweetened beverages and alcohol.
It’s recommended that people eat about 10 servings of fruit and vegetables each day, as well as making sure they consume plenty of healthy, low-calorie fibre-rich foods. It’s also important to drink water and unsweetened tea or coffee, as these are low in calories.
Exercise Regularly
Exercise is a powerful tool for weight loss and overall wellness. It gets your blood pumping, increases your metabolism and floods the brain with feel-good endorphins. It’s also a great way to relieve stress and reduce symptoms of depression and anxiety. It’s recommended that adults get 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week.
Find an activity you enjoy and fit it into your daily routine. You’re more likely to stick with a workout that you enjoy than one that feels like a chore or a burden.
Ditch the all-or-nothing approach – start with what you can and work up to longer sessions as your endurance and fitness level improves. And remember, if you’re experiencing pain or discomfort while exercising, slow down and stop. Pushing through pain or injury can lead to long-term injuries that will keep you from exercising.
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Turn your sit time into fit time by combining cardiovascular exercises with sedentary activities that you do anyways. For example, watch your favorite TV show on the treadmill or read a book while walking on a stationary bike. Or sign up for a class to meet new people and add structure to your workout. Consider a team sport or group fitness class like a yoga or dance session. These are a great way to get the social benefits of exercise and to help keep you motivated to meet your goals.
Drink Plenty of Water
It’s important to drink plenty of water and limit sugary beverages like fruit juice, cordial and soft drinks. These can make you put on weight, and are often high in added sugar and calories.
When it comes to water, aim for six to eight glasses a day. This may vary depending on your age and activity level, and a little can go a long way. It is also recommended to drink water before and during exercise, and on hot days.
Drinking enough water can help reduce hunger and cravings. It can also assist in the breakdown of fat, and is an important part of maintaining proper bowel function. Drinking water regularly can also help prevent dehydration, which can cause dizziness, headaches and fatigue.
In addition to drinking water, opt for low-calorie, water-rich foods such as vegetables, fruits, broth-based soups, oatmeal and beans. Add a squeeze of lemon, lime, strawberries or mint leaves to your water for flavour.
People who are trying to lose weight should try to avoid fad diets and focus on eating whole foods that are low in added sugar, fat and sodium. It’s also recommended that people stock their kitchens with diet-friendly foods and avoid buying processed and junk food, to minimise the temptation to eat unnecessary calories. People who are trying to lose weight can also find success by keeping a food diary, writing down everything they eat and drink. This can help identify patterns and triggers for unnecessary eating, such as snacking while watching television or passing on a plate of sweet treats to others.
Manage Stress
Stress is part of life, but when it becomes a chronic problem, your health can suffer. You may develop high blood pressure, insomnia and a weakened immune system that makes you vulnerable to illness. It can also affect your eating habits, leading to weight gain. A doctor can help you determine the cause of your stress and create a management plan to meet your needs.
Your body goes into “fight or flight” mode in response to stress, which activates the sympathetic nervous system and triggers hormones like adrenaline and cortisol. These prepare the body for physical activity, but can also suppress functions that are not essential during a crisis, including the digestive and immune systems. Cortisol also increases appetite and promotes fat storage, which can lead to obesity.
When you’re stressed, it’s easy to skip meals or eat unhealthy foods to feel better. But, if you make healthy meal preparation a priority and set aside time for exercise, you can overcome the effects of stressful times on your health.
Conclusion
Embrace your natural stress-reduction tools, such as meditation, deep breathing and progressive muscle relaxation, to balance out the “fight or flight” response in your brain. Also, prioritize sleep to reduce cortisol and boost your immune system. When you’re tired, your willpower and motivation to exercise are diminished, so make it a priority to go for a walk or hit the gym on your lunch break.
