The latest studies on diet and weight management are clear that low calories, high protein and whole-grain diets are the most effective at managing your waistlines. These findings were published in 2016 by the American Psychological Association.
In my article below you will find a summary of scientific studies investigating strategies for weight management after reading it. I am going to break down the information into easy to follow tips for an easy but effective weight loss journey you can stick with for some time.
- A Healthy Breakfast
A healthy breakfast is usually the first meal of the day which should be something nutritious and not containing too much fats or sodium. This is so because processed foods like fast food and junk meals tend to have very unhealthy ingredients that increase the risk of heart disease. Some quick ideas for a healthy breakfast include fresh fruit and vegetables, eggs, turkey, tuna, avocado and cheese. For lunch, consider adding more proteins from meat sources to compensate for what is missing out when they are eaten at lunch.
- Eat Protein First Thing
You should eat as many meals as possible before dinner. In fact, one study showed that protein intake was linked to a 3.4% lower risk of diabetes type 2. Not only that, studies show that eating two meals before a full night of sleep is better for both your body and your brain. It means that if you are still hungry you will not feel hungry throughout the rest of the day. If that is true, then try to not overeat and instead enjoy small portion sizes. When eating breakfast, we should avoid large chunks, which would lead to overeating later during the day. But remember, you do not need to deprive yourself for long.
- Try Starchy Vegetables
Starchy vegetables such as potatoes, carrots, onions and corn are good sources of fiber and folate. They are also loaded with vitamin K and antioxidants such as vitamin E. While there is no evidence to claim that drinking water with these vegetables for a few weeks can help burn fat, research shows that they help keep the glucose level stable. If this is what works for you, check out my next tip.
- Choose Low Saturated Fats
You should also choose low saturated fats from fatty fish; nuts and seeds and legumes. Many people often wonder why choosing low saturated fats is important. After all, it helps your body eliminate toxins. But this is a myth. Studies show that people who consume low levels of trans fats and cholesterol have a greater chance of developing Type 2 diabetes.
- Avoid Added Sugars
The best way to get rid of your sweet tooth is to avoid added sugars. There is no point in consuming extra sugar when you are already prone to diabetes and your blood sugar is still rising even if you drink lots of water. Sugar leads to cravings for sweets because it is easy to produce, store and carry around. Instead, opt for natural sweeteners like maple syrup, brown rice
syrup, molasses and agave. People with diabetes often use these to cut back on their insulin injections.
- Keep Your Gut healthy
A healthy gut allows your body to digest food more effectively and is less likely to experience digestive issues such as weight gain or bloating. Consuming a lot of unhealthy comfort foods leads to poor digestion.
A tip for keeping your gut healthy is to have occasional small bowel movements at least once a day. Take a look at what you eat and ask yourself whether this really suits you. Eating a bit healthier without having a negative impact upon your stomach might be better for you than eating over the counter supplements and fad diets.
- Don't Believe Yourself
Beliefs about anything that seems impossible or challenging to change often cause us to give up hope. For example, I tried to lose 10 pounds in 5 months. However, I knew deep down inside me that I wasn’t getting results like those. Instead, I made changes to my lifestyle, workout regime and self-care habits. And I lost 4% of the weight. That being said, stop making excuses or pretending to be someone else who isn’t looking for results. We are human beings and just like each other, we will start our own journey towards a healthier body size. Try not to get discouraged as you progress along your path.
- Pay Attention to Water Intake
Not drinking enough clean, filtered, and spring water is highly detrimental to your health. Research has found that dehydration damages about 60% of organs in your body, causing permanent damage to your liver and kidneys, cardiovascular system, and brain. You need to make sure to drink at least eight cups daily for optimal immunity. Remember to stay hydrated throughout the day.
- Read Literature
The truth is that our bodies cannot perform entirely well on its own. As a matter of fact, it requires our input to work properly. Reading books such as “The Hidden Diabetes Diet” and “The 7 Day Cleanse” will help to guide your decisions, reduce stress levels, improve your awareness and knowledge about healthy eating habits, and will benefit your overall health.
- Focus on Self-Care
Self care is one of the best ways to maintain your health and happiness. Taking care of yourself is vital to maintaining a healthy way of life. Start practising self-care techniques now, even while working at your desk. Most importantly, be mindful of what you eat, what you drink, how you move, and your state of mind. Take action every day: wash the dishes, fold clothes, iron some clothes, and put a face mask on. By doing this, you will be taking control of your health, your thoughts and feelings and stop believing that your body is unable to perform, especially on its own. By practicing self-care skills, you will be more prepared to be independent and enjoy a more balanced lifestyle.
Conclusion:
Losing weight and staying healthy are as simple as exercising regularly. Lifestyle habits, like following a healthy diet and avoiding processed food, are essential and will ensure success. Even though dieting
and exercise seem daunting when they come together, the rewards are endless. Good luck!