1. Fruits Work Wonders
Craving for something sweet? Why not have fruits for dessert? Fruits are rich in
fiber, vitamins, and minerals. The antioxidant property of fruits helps flush the
toxins out, fiber helps keep you full and prevents fat accumulation, and the fruit
sugar satiates your sweet tooth. Plus, fruits are great for your skin and hair.
However, be careful with the portions. Consuming excess of fruits can also lead
to weight gain.
2. Weigh Yourself
maintain the weight or are gaining weight and need to tweak your current
lifestyle. Weigh yourself every two weeks. You should also click pictures of
yourself from different angles as a visual image will help boost your confidence
and keep you committed. Also, measure your body fat percentage every month.
Ideally, you should lose 1% fat every month. Talk to a registered dietician to find
out what your body fat percentage should be and aim to get there.
3. Avoid Sugar
The second most important thing to do is to avoid sugar and sugary foods. If you
have reached your target weight, you may crave for rewards in the form of food.
But celebrate your achievement by taking up the next big challenge, like
preparing for a competition, instead of going back to your old habit of
consuming unlimited amounts of sugar. Check your carb intake as carbs are also
broken down into sugar in the body.
4. Exercise Regularly
Regular exercising can have an immensely positive effect on your physical and
mental health. So, it is always good to lose the flab by consuming healthy foods
in the right proportion and incorporating cardio and strength training in your
weight loss routine. Workout at least 5 days a week. You should also increase the
intensity and duration of your workout routine if you hit a plateau.
5. Eat Protein With Every Meal
Proteins are the building blocks of your body. From genes to your hair –
everything is protein. So, provide your body with the adequate amount of lean
protein in the form of eggs, lentils, beans, soybean, chicken breast, turkey, fish,
mushroom, tofu, etc. Protein is tough to digest and will create an energy deficit
in your body. This, in turn, will help you burn more calories. Moreover,
consuming protein will help you build lean muscle mass and make you look
toned.
6. No Processed Food
The crunchy, sweet, and salty junk demon is everywhere in different forms. Fried
chicken, chicken nuggets, fries, cookies, and sausages are processed and contain
a high amount of sugar and salt. In fact, these foods balance the salt and sugar in
such a ratio that your brain tells you to eat more of them. That is why people are
spellbound by these cleverly created and marketed processed foods. But they are
an absolute weight gainer. So, the next time you get drawn to processed food,
remind yourself what it took for you to reach your current weight and if you are
ready to go through the same ordeal again. Or best, keep processed foods out of
your sight. Find out how, next.
7. Reduce Stress
Stress is the new smoking. It creates negative energy. The stress hormones kick
in and stall metabolism, accelerate fat accumulation in the belly region, prevent
the body from healing, inhibit proper digestion, absorption, and excretion, and
affect your mood, skin, and hair health. So, try to stay relaxed and stress-free.
Make it a ritual to spend some time alone and do things that you love the most.
You should also take a break and travel, visit friends and family, meet new
people, spend time with both the young and the young-at-heart or learn a new
skill.
8. Keep Yourself Hydrated
Drink at least 3-4 liters of water every day as it can help you in many ways.
Firstly, it will prevent you from feeling hungry when you are actually feeling
thirsty. Secondly, it will keep the cells turgid and active, thereby firing your
metabolism. Thirdly, water helps flush the toxins, such as harmful reactive
oxygen species and wastes, out of the body. So, make it a habit of sipping water
throughout the day to keep off the extra pounds.
9. Consume Greens And Veggies
Veggies and greens are rich in antioxidants, fiber, vitamins, minerals, and other
phytonutrients that help the body heal, rejuvenate, and function properly,
increase metabolism, support digestion, boost immunity, prevent fat
accumulation, make your body insulin sensitive, control blood pressure and
blood sugar levels, and improve your health.
10. Check Food Labels
Do you know what the supermarket-bought salad dressing contains? Or the
amount of sugar the ketchup contains? Sometimes, we consume invisible calories
through sauces, dips, dressings, etc., which hinder weight loss. So, check the
labels to see what you are consuming. Moreover, in general, it is good to be
aware of what you are putting into your body.
11. Get Good Rest
Fitness experts advise getting proper rest so that your muscles can rebuild
themselves and the risk of injury is minimized. Take one or two days off from
your workout routine and restrict yourself to just stretching. You should also
meditate so that your brain gets rest.
12. Social Support Is Important
Social support is very important. You can build your social support by making
your friends and family understand why losing weight and maintaining weight
loss is important for you. Choose restaurants that serve healthy food or request
the chef to make a customized salad or entrée. You can join groups that are
currently on the same mission as you. Talk to your trainer in the gym and ask
him if he can get you a workout buddy so that you don’t lose your focus.
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