Don’t Skip Breakfast
Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast might include fresh fruit or real fruit juice, oatmeal, low-fat milk or yogurt, whole-wheat toast with peanut butter, and/or scrambled eggs.
Limit Junk Food
Junk food is calorie-dense and nutrient poor. Your insulin levels become elevated when you eat processed sugars, such as those in soft drinks, white flour, and other foods devoid of fiber and nutrients necessary to properly metabolize carbohydrates. This can lead to obesity, type 2 diabetes, and nutrient deficiencies.
Eat Whole Foods
When you eat whole foods, you’re getting the food in its natural state. Whole food is intact, with all of the vitamins, minerals, and other nutrients necessary for good health rather than the bits that remain after refinement and processing. It’s the difference between an apple and apple juice.
Get Lean With Protein
Incorporating lean protein into your diet is a critical component of a healthy eating plan. When you eat meals that consist only or mostly of carbohydrates it spikes you blood sugar and insulin levels, consequentially leading to a sudden “drop” most often leaving you feeling mentally exhausted, physically tired, and hungry. Protein can help whether you are looking to lose weight, bulk up, improve heart health, or boost your energy.
Snack The Healthy Way
Potato chips, salted nuts, candies, cookies and other tasty snacks are definitely unhealthy for your body. They contain high amounts of bad fats, salt, and sugar. Instead, choose snacks rich in vitamins, minerals, protein, and fiber like raw nuts, fresh fruits, chopped veggies, hummus, string cheese, yogurt, or berries.
Get Enough Sleep
Lack of sleep makes you feel tired and angry and causes issues with concentration and memory. Lack of sleep can damage your physical health (especially heart health) as well. Studies have shown that 8 hours of sleep per 24-hour period is the average requirement for adults. Remember, all people are different and need for sleep can range from 6 to 10 hours.
Drink a Minimum of 2 Liters of Water Per Day
We don’t usually focus on this habit. We end up drinking coffee, lots of soda, alcohol, not to mention fruit juices and/or milk. Or just as often, we don’t drink enough fluids, and we become dehydrated — and that isn’t good for our health. Strive for 2 liters per day for healthy skin, increased energy, weight loss, and to decrease headaches and digestive problems.
Workout 3-5 Times a Week
Start with two days of aerobic exercise and two days of resistance/strength training exercises per week. Regular exercise or physical activity helps many of the body’s systems function better, keeps heart disease, diabetes, and a host of other diseases at bay, and is a key ingredient for losing weight.
Eat 5 Smaller Meals Per Day
Eating more frequently is generally beneficial for a number of reasons. Eating more often helps maintain a steady level of blood glucose levels which helps give us steady energy levels throughout the day. Steady energy comes from steady intake of foods.
Start with small changes. Take the stairs as often as possible instead of the elevator, take a walk with your friends, or walk your dog a bit longer. Use any possibility to be more physically active.
Pick Up The Weights
Strength training, or lifting weights, gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you’ll fry an additional 25 percent of the calories you just scorched during your strength session. For every 3 pounds of muscle you build, you’ll burn an extra 120 calories a day — just vegging — because muscle takes more energy to sustain.
Make a Plan and Set a Goal
Setting a goal for your workout or nutrition program is vital to your success! Figure out your personal goals. Would you like to lose weight? Would you like to eat a more balanced diet? Should you start building some muscle? Having motivation, optimism, and a clear mind that is open to trying new things can really help you push yourself to gauge your goals and make them even bigger and more achievable.