For the most people, achieving weight loss goal is a big challenge. They do everything to lose weight but a lot of people don’t realize that they are not mentally prepared and focused to achieve a healthy weight. They also lack consistency and not following the proper diet plan.
There are some everyday habits may be disrupting their weight loss goal, and preventing them from living a healthy lifestyle. If your daily habits aren’t healthy, you’re not likely to lose weight effectively.
When it comes to weight loss, making little changes in your routine habits can make a big difference. Losing weight can feel unachievable at some point of times but as you adopting healthy lifestyle changes into your regimen, you’ll begin to achieve your weight loss goals.
Here are some simple healthy habits that can be easily followed by you to achieve your weight loss dream into a reality. Don’t push yourself to follow all the tips in a rush. You should incorporate all these habits one by one into your daily routine lifestyle.
1. Eat Breakfast Every Day
Breakfast is the important meal of the day. The whole day performance depends upon the breakfast that we eat early in the morning. Include protein rich breakfast to fuel yourself for the day. It also fulfills your dietary needs and makes you less susceptible to eating junk food in order to fulfill your hunger.
2. Avoid Sugar
Sugar is one of the worst ingredients in our diet. It doesn’t contain any nutrients except empty calories. Excessive sugar consumption supplies fructose into our body that has been associated with many diseases like Obesity, Diabetes, Insulin Resistance, Heart Disease and Non-Alcoholic Fatty Liver.
3. Opting for Healthy-Fat Containing Foods
Eating foods with fat is an essential part of a healthy diet because fats perform various functions in your body. It helps in controlling inflammation, body cells development, energy, healthy skin and hair, and absorption of vitamins from food.
There are four major dietary fats we consume in the foods: Saturated fats, Trans fats, Monounsaturated fats, Polyunsaturated fats. Saturated and Trans fats are bad fats because they raise the bad cholesterol (LDL) levels in your blood while monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels.
So, remember to choose foods that provide a good balance of healthy fats (monounsaturated and polyunsaturated fats) and other nutrients in your diet. You can get healthy fats from olive oil, nuts, veggies, avocados, flaxseed, salmon, tuna, and other fatty fish.
4. Eliminate Distractions While Eating
While eating we should focus only on our food and avoid distractions like TV, mobile, computer, laptop, tablet and talking with someone. We should practice mindful eating which an old Buddhist is teaching that focuses on various ways of enjoying the deliciousness of our food. Due to distraction while eating, we do not maintain our calorie intake balance (which is necessary for maintaining correct weight) and become susceptible to diseases like obesity.
5. Eat Slowly and Chew Every Bite of Your Food
According to Ayurveda proper chewing of food is necessary for the proper digestion process. Proper chewing also slows the pace of eating, which may also help with weight maintenance.
The smaller the food particle the good chance it has of getting digested easily. The bigger food particles are ground down by our teeth into smaller particles, it is a good exercise for the teeth too.
There is a research by American Journal of Clinical Nutrition that shows slow chewing of food burns more calories than fast chewing of food. During slow chewing of food, a lot of calories are burned in order to break down food into smaller particles. These small food particles then travel to our stomach where they get digested by mixing with the various complex biological process.
6. Eat Five Small Meals A Day
The weight loss occurs when you take fewer meals then you are required to take in order maintain your current weight.
Taking small five meals is a good plan for the proper intake of calorie. Taking necessary calories in a gap of few hours is essential for the body as it decreases the amount of insulin secretion in the body, which is a good sign that shows the blood sugar balance is maintained thus less chance of contracting the disease like diabetes. It also maintains the metabolism of the body and controls the unnecessary hunger.
All five meals must contain the proper balance of carbohydrate, fat, and protein. In your meals, you can include some fresh seasonal fruits, sprouts, nuts and other healthy food items to provide nourishment to your body.
7. Include Yogurt in Your Diet
After eating your meal get some portion of your appetite reserve for some yogurt. It has a good abundance of protein and it also fills up your calorie requirement. A special component is also present in the yogurt called probiotics which are essential for the healthy digestive system and helps in the process of burning the unnecessary fat globules from the body and thus helps in weight loss.
8. Drink Lots of Water
Water is essential to wash away all the impurities in our body. So drink about 8- 10 glasses of water every day. Drinking ample amounts of water always keep your body filled and you will not crave for eating more food thus aiding in weight loss.
9. Sleep Better
A good night sleep of at least 8 hours is necessary for maintaining our overall health. If you take good sleep, you will be able to perform your tasks efficiently. The sleep deprivation is also linked to hunger and a person who has taken a less sleep is inclined to eating more food. So take a good night sleep for your complete health.
10. Get Some Sunlight
Sunlight contains the pure form of Vitamin D which absorb calcium and promote bone health and improved immunity. There is a study which speculates that vitamin D deficiency is associated with a higher risk of obesity.
11. Build a Balanced Exercise Program
Everyday exercise is very beneficial for your health and fitness. The exercise can include anything from gym, yoga, cardio or brisk walking as long as it involves physical work. Doing daily exercises maintains the blood sugar level balance and also facilitates weight loss.