Changing behavior and sticking to a healthy diet requires some time. But there are several doctor-approved tips that can help you make better choices and reduce temptations.
Start by evaluating your current habits. Eat more whole foods and avoid processed items that are high in fat, sugar or sodium.
1. Eat a Balanced Diet
A balanced diet provides your body with all of the nutrients it needs to work properly. A well-balanced diet includes a variety of foods from the five food groups: fruits, vegetables, grains, dairy and proteins. It also limits added sugar, salt and fats.
For example, fruits and vegetables should fill half of your plate at each meal. These foods are high in fiber and water, which help satisfy hunger and reduce appetite. Choose fresh or frozen options, and try to eat a wide variety of colors. Avoid processed or canned foods, which may contain added sugar, salt and unhealthy fats.
Grains and protein-containing foods should make up a quarter of your meals. Choose whole grains and limit refined grains, such as white bread and pasta. Protein is essential for building muscle and repairing tissues. It is also necessary for hormone production and blood cell function. Choose lean meats, eggs and fish as protein sources.
A balanced diet includes healthy fats, such as avocados and nuts. It also includes fiber, which helps regulate bowel movements and prevent constipation. Ensure you get enough calcium to prevent osteoporosis, and drink plenty of water to support hydration and aid in nutrient absorption.
2. Get Enough Sleep
Sleep deprivation hampers your metabolism and increases inflammation, which can slow down weight loss. Tilton recommends adults get between seven and eight hours of sleep each night. Set a regular bedtime, and avoid using your bedroom as a workspace or entertainment center. Instead, create a relaxing bedtime ritual that includes a warm bath, meditation, or reading. Also, try to wake up and go to sleep at the same time each day. If you find it difficult to fall asleep, shut down all your electronic devices an hour before you head to bed. Then, you can focus on sleep, rather than a movie or TV show. A good night’s rest is one of the best weight loss tips that you can follow!
Getting enough sleep will help you feel more energized, which may make it easier to stick with your exercise routine. Adding variety to your workouts can also keep you motivated and challenge your muscles in new ways.
3. Exercise Regularly
While diet is the biggest driver of weight loss, exercise is a necessary component to maintain your newfound weight. The CDC recommends 150 minutes of physical activity per week. However, if you’re not used to exercising regularly, it can be challenging to jump straight into a regimented workout schedule. Instead, try to gradually increase your activity level over time.
Tilton recommends choosing a type of exercise that you enjoy, as this will make it more likely for you to stick with your routine. You should also focus on moderate-intensity exercises, like walking, biking or raking leaves.
When starting out, it’s important to find a level of activity that allows you to talk while you’re exercising without having to pause for breath. If you’re gasping for air, you’re exercising too hard and should ease up.
4. Reduce Your Stress Levels
Stress is a common cause of weight gain, and it can also interfere with your efforts to lose weight. High levels of cortisol, a stress hormone, can disrupt your body’s normal metabolism and make it harder to burn calories. Additionally, when you’re stressed, your blood pressure rises and your heart rate accelerates. This can reduce your appetite and cause you to eat less. Whether you’re eating junk food or simply skipping meals, these changes can affect your weight and stifle your efforts to lose weight.
It’s also important to make healthy habits, such as avoiding skipping meals and getting enough sleep, part of your daily routine. It can be easy to fall out of these habits on stressful days, especially when you’re juggling several different tasks at once. If you’re struggling to maintain a healthy lifestyle during times of stress, it may be beneficial to seek professional help. Psychotherapy can teach you coping skills to manage your stress and improve your overall health. You can also try adding simple stress relievers like yoga or meditation to your daily routine. These activities can lower your cortisol levels and support your weight loss efforts. Moreover, making exercise a regular habit can also help you lose weight and combat stress-related changes in your body.
5. Eat a Healthy Snack
Snacks can help you fill in the gaps between meals, but it’s important to choose healthy ones. Aim for nutrient-rich foods such as fruits, vegetables, whole grains and low-fat dairy. Avoid packaged items that contain a lot of sugar, salt and fat, and read the Nutrition Facts label to make sure you’re getting the amount you need.
Look for snacks that pair a carbohydrate with a protein, such as an apple and string cheese or a piece of whole grain toast and low-sugar jam. Nuts and seeds provide good amounts of fiber and a mix of essential nutrients. Choose lower-sodium versions of salty snacks, such as air-popped popcorn and pretzels without added butter.
Don’t forget to hydrate with water. It’s a great replacement for sugary sodas and can help reduce hunger between meals. Avoid storing unhealthy snacks or sweets in your home to prevent mindless eating and over-indulging. Instead, keep a bowl of fresh fruit in the refrigerator or move ice cream and cookies to the back of the freezer to out of sight. You can also stock your pantry with healthier options, such as unsalted nuts and seeds; flavored, air-popped popcorn; and plain, unsweetened yogurt and fruit.
6. Don’t Eat After Dinner
Most dietitians and weight loss experts recommend avoiding eating after dinner except for a small, calorie controlled snack. This is because people often eat at night for reasons that have nothing to do with hunger, such as satisfying cravings or coping with boredom. And since many of these snacks are high in calories, it’s easy to eat too much before bedtime. If you feel the urge to snack after dinner, try to make it a healthy one like a cup of tea or some vegetables. Or, try putting your snacks out of sight so you don’t overindulge. If you do have a snack after dinner, try to consume it quickly to avoid overeating.
7. Start Your Day With Breakfast
Eating a healthy breakfast is important to a successful weight loss journey. Several studies have shown that people who eat breakfast tend to eat healthier overall, including more fruits, vegetables and whole grains and less fat. Breakfast also helps regulate blood sugar levels and provides energy to help promote physical activity and mental alertness.
However, many people struggle to find the time or motivation to eat breakfast. Mornings can be hectic, especially with kids to get ready for school and work schedules to follow. The solution is to prepare a breakfast that can be eaten on the go, such as an egg-filled breakfast burrito or a protein-packed smoothie made with low-fat milk and fruit.
In addition, it is important to drink enough water to stay hydrated. Dehydration can cause headaches, fatigue and hunger. Staying hydrated can also help with weight loss by reducing the craving for high-calorie beverages like soda and juice. Adding more water to your diet can help you feel full and may also reduce your risk of developing kidney stones. Try adding a variety of different types of water, such as lemon, cucumber and ginger. Aim to drink 64 ounces of water per day.
