Some simple, doable weight goals can have important health benefits - for everyone. Just maintaining your weight - regardless of your current weight - pays off, as does losing just five to ten pounds if you're overweight. Reaching and maintaining a healthy weight has even greater health benefits.
These seven ways can serve as a guide no matter what your goal. They show simple changes in the way you eat and the way you exercise. Start with one or two today. Then build up from there.
Cut down on natural and artificial sugar
Artificial sugars are often made from high-fructose corn syrup, which is a type of sugar that is quickly absorbed by the body. This can cause spikes in blood sugar levels, which can lead to cravings and overeating. In addition, high-fructose corn syrup is often used in processed foods that are high in calories but low in nutrients. This means that you're getting empty calories that will only contribute to weight gain.
Eat more fiber
One of the biggest benefits of eating more fiber in weight loss is its ability to satiate. Soluble fiber, such as that found in beans, flaxseeds, oatmeal and sweet potatoes, makes you feel fuller longer and slows the release of sugar into your bloodstream. Soluble fiber cannot be broken down by your own enzymes, so it passes undigested into the intestines, where it feeds the good bacteria and helps them thrive. An important aspect of soluble fiber is that it needs water to work its magic, so adequate hydration is a must.
Eat real food
Much of what we eat is not really "real" food. Make sure you are fueling your body properly by avoiding packaged and processed foods that are full of preservatives, dyes, and other chemicals. Focus on fruits, vegetables, organic meats, and healthy fats. Remember, the more toxic your food is, the more of these toxins will be stored in fat cells.
Aim for 10,000 steps per day
It can be difficult to get these steps in when you spend more time at home. But where there's a will, there's a way! It has been shown that a combination of dietary changes and 10,000 steps per day can significantly reduce overall weight, BMI, and hip circumference. Bonus: Lower anxiety levels are also a natural result of these changes.
Meditation
Did you know that calming your mind can be an effective weight-loss tool? Adding meditation to your standard weight loss treatment can help you lose extra weight in as little as two months. Managing your stress helps your adrenals and can have a positive impact on your weight loss goals.
Intermittent Fasting (IF)
One of the most effective ways to get rid of toxins and their corresponding fat deposits is intermittent fasting. How it works. Set aside several hours a day as “meal times” and stick to them. This gives your blood sugar and insulin levels a chance to balance, gives your body a break from the hard work of digestion, and puts the emphasis on removing toxins from your body. IF is not for everyone, however, so consult with your doctor before starting.
