Healthy ways to lose weight
Here is how to stay healthy and lose weight naturally. Follow these healthy ways to achieve your goals with ease.
1. Eat slowly
Slow down and enjoy the food you eat. Our appetite and the feeling of fullness after every meal, are controlled by hormones. These hormones send signals to our brain that we have eaten, making us feel full. It takes 20 min for our brain to receive these signals, so slow down, drink water, chew more and take deep breaths. These habits will also reduce the number of calories you take in and will lead to weight loss, improving your digestion at the same time.
2. Skip the liquid calories
The calories in drinks are liquid calories. Most beverages contain a high level of added sugar, artificial colors, and many other additives that make them high-calories drinks. When trying to lose weight, it is better to eat your calories rather than drink them. Eating calories will make you feel full and much more satisfied.
Tip – Avoid adding sweeteners to your coffee and tea, choose low-fat or skim milk, select water with your lunch, have freshly squeezed juices with no sugar added to save calories.
3. Eat protein and vegetables
Protein is an essential nutrient that serves a lot of important functions in our bodies. Researches have shown that a protein-rich diet can help weight loss. This happens because protein increases the production of hormones that make us feel full after having a meal, reducing the level of “hunger hormone” (ghrelin) at the same time. In conclusion, high-protein foods can suppress appetite and prevent overeating which is a healthy way to lose weight. Choose eggs, oats, greek yogurt, milk, almonds, pulses, corn, potatoes, chicken breast to enrich your diet with protein.
Tip – Eat eggs for breakfast and have a cup of yogurt or make delicious oatmeal and chia pudding.
4. Consume high fiber foods
Foods rich in viscous fiber may help you lose weight by suppressing your appetite. Fiber promotes fullness and aid in decreasing calorie intake. Here are the top high-fiber foods that will help you lose weight: beans and legumes, flax seeds, asparagus, oats, Brussel sprouts, and chia seeds. Thanks to the fiber in these foods, they are slowly digestible, so you won’t be hungry for hours after eating.
5. Be active
When trying to lose weight, combine your healthy diet with regular physical activity for the best results. Exercising helps you burn calories and research has also shown that people tend to eat less on the days they exercise than on the days they don’t. Cardio workouts such as walking, running, cycling, swimming and, HIIT (high-intensity interval training) will help you burn more calories faster. It is also much more effective to exercise in the morning, before breakfast. This will improve your metabolism and will lead to more efficient fat oxidation.
6. Read labels
Always be aware of what you eat, have a habit to read the labels of the food packages, then inform yourself about the nutrients and how they can affect your body, and start counting calories. Pay attention to “daily value” percentages and take the “serving size” into account.
7. Mindset and motivation
Mindset is a gamechanger, the way you think about the food can change your eating habits and help you lose weight. Focus on what you want to achieve, find inspiration, and daily motivation. Start thinking of a healthy diet as a lifestyle and as a form of self-care. By choosing to eat clean and staying focused, you can achieve your goals.
