If you have gained weight recently and have started to worry about how this will affect your overall health, then you maybe considering making some changes to your lifestyle choices.
The following are a few healthy resolutions that will help with your weight loss efforts, which will also help promote good health too.
#1: You need to cut calories
This maybe an obvious tip but many of you may not know how many calories you need to cut in order to lose weight.
Believe it or not but it is not as simple as saying that you need to cut back on food for weight loss.
For starters you need to find out how many calories you need to consume daily in order to maintain your current weight. There are various calculators that can help work this out.
You should then try to remove between 300-500 calories from this amount daily.
If you keep a food diary then you will be able to keep track of your intake, just make sure to write down everything you consume, including your drinks as the more accurate your notes the easier it will be to see if your diet needs changing in any way.
#2: Choose healthy foods
Again, this tip is quite obvious but what are healthy foods?
I would suggest to you that your diet consists of plenty of fresh fruits and vegetables, as these will help to bulk out your meals. Therefore filling you up without causing a huge increase in calories.
You should also eat plenty of fibre-rich foods, as these will fill you up and keep you feeling full too. This is because the fibre is slow to digest.
Protein-rich foods like turkey and chicken should also be eaten, again as they will help to keep you feeling full, but also to help maintain your muscle mass while you lose weight.
Finally, healthy fats should be consumed too. For instance omega-3 that is found in fatty fish is a good choice.
These healthy fats can help with your weight loss efforts.
#3: Drink more water
Chances are you are not drinking enough water daily, but you really should be.
Firstly water contains zero calories so is a much better option than drinking soft drinks or those beverage made using creams and sugar.
It can also help to reduce your appetite and the cravings between meals. Sometimes your body will think that it is hungry when the reality is that you are thirsty instead.
Water can also help to flush out toxins from within your body, which can therefore help to improve your overall health, while also helping to give you clearer skin and healthier hair and nails.
#4: Get plenty of sleep
A lack of sleep can have a negative effect on your weight as it can affect the hormones that control your appetite.
For example, a lack of sleep can cause your body to produce excess levels of cortisol, which can prompt your body to store fat.
I suggest that you aim to get a minimum of 7 hours sleep every night.
#5: Try to relieve stress
Another aspect of your life that can affect the production of cortisol is stress. Cortisol is known as the stress hormone, so it makes sense that too much stress will cause excess levels of the hormone to be produced.
If stress is a problem for you perhaps you can take steps to alleviate the issue. For example you could try deep breathing exercises, yoga or meditation. Even having a nice warm bath, or having an hour to yourself with your favourite book could do wonders for your stress levels.
#6: Get some exercise
To lose weight you cannot rely solely on your diet, you do need to get up and get moving too.
When it comes to exercise whatever you do has got to be better than nothing. However, my suggestion to you would be to not rely solely on cardio workouts.
For better results I would suggest lifting a few weights too.
Doing so will help to build lean muscle, which will help your body to burn more calories throughout the day, even when you are resting. This is because the more muscle your body has the higher your RMR (Resting Metabolic Rate) will be.
A lack of time during the day is not a good enough excuse not to exercise either. As you could try a HIIT (High Intensity Interval Training) workout.
This type of workout is performed at maximum intensity, but will only last a few minutes. This allows you to burn potentially hundreds of calories in a short space of time.
Weight loss does not need to be complicated and you most certainly do not need to resort to dangerous fad diets to achieve your goal weight.
The above tips will certainly help, but do not expect miracles. It may take you a few months to reach your weight loss goals, but with patience and commitment you can certainly get there eventually.
Think of it like this, did you gain weight overnight? I thought not, so you cannot expect to lose the weight overnight either.