10 Tips to Help with Weight Loss and Staying Healthy
Diet and Exercise play a huge role in weight loss programs, but did you know there is more you can do? If you are looking to take your health to a new level, or start improving it, but aren’t ready or able to go to the gym we have some tips to share. Today we review 10 tips to help on your weight loss program and how to maintain your weight once you reach your goal!
Sleep is very important when you want proper weight loss because it helps to keep your body healthy and regulate the health of your hormones. If you do not sleep well and you exercise a lot, it can have little to no benefits because your body will be trying to compensate for lack of sleep. You need to get your circadian rhythm in sync by setting a consistent wake time and bedtime and actually going to bed at those times.
Having stress can make you feel bad and negative and contribute to bad choices like eating too much comfort food. Meditation has been proven to be one of the best ways to reduce and manage stress. It is great because it helps to cool down the sympathetic nervous system and make you feel better and more calm.
A good routine to have is in the morning, sit down, meditate and visualize about how you want your day to be and only focus on the good. Do this for 5 to 10 minutes a day. If you ever feel stressed during the day, take a moment to sit down and breath deeply for a few minutes, even a few moments will be enough to help.
3. Practice Gratitude
This practice will help put your focus on the good in your life and this will lead you to get more of the good in life, because when you are in a positive mindset, you feel happier and tend to make better choices. This greatly assists you in making better, healthier choices.
For this practice, get a journal and each morning write down things you are grateful for, things you really appreciate in your life and in the nighttime write down your successes during the day. It doesn’t matter if the things you are writing down are big or small. This will help motivate you and keep you on a good track.
4. Get Active in the Morning
Doing an activity in the morning is a great way to set the pace for the day. It will help keep you energized through most of the day if you start your day off with a little bit of exercise. As you have been sleeping for hours it is good to start off your day with some movement. It doesn’t have to be a workout, just a walk with your dogs, some stretches or even going outside to get fresh air. This will help get your body ready for the day.
5. Start the day with Protein
This is a super good step for also starting your days off right. If you start your day off with protein in the morning, about a minimum of 20 grams. This helps to stabilize your blood sugar while also reducing your cravings throughout the day because you will feel full for longer. It also helps to balance the circadian rhythm in your body.
6. Apple Cider Vinegar
Apple cider vinegar is very good for you and has tons of health benefits. Thanks to the compound found within it called acetic acid. Acetic acid helps to diminish blood sugar, slowing it rise and in turn decreases the amount of insulin produced. Insulin can store fat in the body so having less of it in the body while you are eating is very helpful. Before you eat a meal, put 1-2 tablespoons into a glass of water and drink that before you eat. You can also drink it throughout the day this way it will help throughout the day.
7. Reduce Gluten Intake
Guten is in inflammatory allergenic food, found in foods such as breads, pastas and cereals. These foods create inflammation and that creates fat build up in the body. You can lose weight pretty quickly by cutting these out and replacing them with gluten free products like gluten free pasta, almond flour, rice, quinoa and lentil pastas.
8. Reduce Cardio, Increase Strength Training
If you are doing extra cardio than you need to be doing, you might want to try to reduce the amount of Cardiovascular exercise that you do. Cardio has been found to be less beneficial for you because it doesn’t really build muscle. In the long term it has little benefit and in excess it can suppress your thyroid. Cardio typically only grants short term results and if it’s all you do, it has potential to do more harm that good in the long term.
Try switching over to strength training using the breaks in between to do cardio exercises. Strength training has long term effects, that will help increase muscle and strength and increases your baseline metabolic rate.
9. Improve Your Intestinal Health
This step is vital for your health. Studies have been shown that people whom have been classified as overweight have a different set of bacteria in their colon than people who are at a healthy weight. It is vital therefore to improve the quality of the microorganisms in your intestines. Having a healthy gut flora greatly assists in making a healthy body and getting to and maintaining a healthy weight.
You can do this by eating more fermented vegetables such as; kombucha, sauerkraut, pickles and kimchi just to name a few. You can also take supplements with a good quality probiotic. Try to remove gluten as well because it creates inflammation which will work against the good bacteria. Taking fish oils or aloe vera can be additional help to soothe an inflamed intestinal tract.
10. Better Meal Planning
The biggest meal in a day should always come after you work out as all the nutrients can become absorbed more easily, and properly as all your muscles will be receptive and accepting to the nutrients from your food. Muscles close after a period of little to no physical activity, therefore the nutrients can end up having less places to go and might get stored in fat cells.
If you can’t work out before you eat, you can prime your body, this is done by contracting all your muscles as hard as you can for 30 seconds until you feel heat running through your body and your breathing increases. This primes your muscles just like a workout would and it will make them more receptive to your food’s nutrients.