Healthy weight loss requires lifestyle modification that will lose the weight in a healthy way and keep it off for longer. While shedding off a few pounds can seem impossible at times, little changes in diet and lifestyle can help in the weight loss efforts. Here are a few simple habits that should be incorporated into the regimen:
Have a high protein breakfast
Breakfast can set the mood for an entire day, yet most people skip it because they are too rushed. Having a good, high protein breakfast can rev up the metabolism and provide energy for the rest of the day. Having protein can help the stomach feel fuller for longer, and also curb the cravings.Studies show that having a high protein breakfast can reduce post-meal cravings more effectively in comparison to low protein meals.
Nutritionists argue that eating high protein breakfast caused less fat gain and decreased the overall intake of food, compared to a normal protein breakfast. The reason why protein could assist with hunger control and weight loss is likely due to the decrease of ghrelin, the ‘hunger hormone’which is responsible for increasing appetite. In comparison to a high carb breakfast, ghrelin suppression is more effective with protein intake.
Some good examples for high protein breakfast include: chia seeds, cottage cheese, nuts, eggs and Greek yogurt.
Eat slowly and mindfully
It takes twenty minutes for the stomach to signal the brain that its full. An effective habit, therefore, for weight loss is to eat slowly and mindfully so that with less food the stomach can signal the brain that its full. Practise eating slowly by putting down the utensils or sipping water between bites. Set a timer to check yourself and choose one meal to get started. Eventually the habit will help you eat less and lose weight.
Set small and specific goals for yourself
Many people are impatient and want immediate results. Crash diets and starving can immediately reduce the weight but in the long run these diets are detrimental to health. Instead, it is better to set small, and realistic goals that are not only better in the long run but also not injurious to health. Ideally, one should lose about 1 to 1.5-pound weight per week; if the weight loss is higher, it can cause damage to the body.
Initially, set a goal of losing 5 to 10 percent of body weight, and be flexible about achieving this goal. Keep in mind that healthy weight loss, which also stays off, can take upto six months to achieve.Also try to avoid generalised weight-loss goals like ‘I would eat less at dinner’, and instead set specific goals like ‘I would eat out less often and eat healthy food at home.’
Weigh yourself more often
Studies have shown an association of weighing yourself daily with greater weight loss.Stepping on the scale and weighing everyday can provide oneself with the motivation to lose weight, and improves self-control.
One large study reported that frequent self-weighing was associated with improved restraint. In inculcates the habit of restrained caloric intake and improved self-discipline. Infact, those who didn’t use this technique tended to often overeat, and had less self-control.
To get most accurate results, develop the habit of weighing yourself right after waking up, and after using the bathroom but before eating or drinking anything. Moreover, you must remember that there can be daily fluctuations in weight due to many factors and that you should focus on the big picture.
Drink enough water
Another great habit to increase the basal metabolic rate is to increase the water intake. Drinking a minimum of 10 to 15 glasses of water is great for health in general, as well as, to losing weight.Skin specialists argue that drinking a glass of water before meals is effective in skin care, alongside helping in weight loss. It ensures that one does not over-eat,and it also aids digestion.
Switch the commute
According to research, using a public transport, walking or biking is tied to a lower body weight and decreased risk of weight gain. Moreover, people who use a personal car to get to work tend to gain more weight than non-car commuters. Hence, changing the commute routine a few times a week can be a simple way to ramp up weight loss.
Keep a food diary
Keeping a food diary and tracking the calories can be an effective way to help boost weight loss and encourage you to stay accountable. There are a variety of apps available that can help document the food and track the calories. Research shows that people who use a tracking system end up losing more weight than those who did not regularly track their caloric intake.
For a long and sustainable weight loss, add lifestyle modifications in addition to dietary ones, only then can weight loss be sustainable.