In this day and age, people are more obsessed with losing weight than they have been in any other time. Even mothers who have just delivered babies are more worried about losing the pregnancy weight they have gained over nine months than they are of consuming a healthy diet to nurse their baby. This is a clear example of how people have become conscious of their weight, but forget to watch their health. What most people don’t know or chose to forget is that crash diets and single nutrient diets are almost as unhealthy as binge eating because your diet is a supposed to be a part of your lifestyle rather than a small crash course. Let us look at some of the ways in which we can reduce and maintain our weight without compromising our health.
Eat Smaller Portions
This one is probably the oldest tip in the book, but it works for a reason. Eating smaller portions enables you to get your stomach into the habit of taking in less, before it becomes satisfied with the portion intake. This reduces the size of your stomach over time and you do not need to go on diets every few months since it becomes a part of your natural eating habits. In this way, you need not leave out any food completely in order to enjoy what you love. Rather than avoiding sweets and baked goodies completely, you can enjoy small amounts that can easily be burnt off and you do not need to eat huge bowls of boring salad in order to fill yourself up and feel unhappy by the end of the meal.
Never Skip Breakfast
If there is one meal that you should never skip, it is breakfast. In fact, breakfast is that one meal which should include all the nutrients and possibly even good fats and sugars. Having a meal between 7 am to 10 am is essential for the body since sleeping may not seem like much but it is quite a workout, especially if you have been doing it for over five hours. When you wake up, your body needs energy and revitalization in order to keep you fresh and focused for the rest of the day. Breakfast helps you not only gain energy for that, but also increases your metabolic rate and helps you burn calories better throughout the day.
Drink Plenty of Water
If there is one thing that can make a world of a difference to your health, it is avoiding carbonated and drinks and juices to increase your water intake. We might think that smoothies and juices, even made from fresh fruit, are healthy for us, but in fact they can be pretty harmful if more than two or three are taken in a day. That is because when we get used to taking drinks, we decrease our water intake which is vital for all our bodily functions as well as mind. Not only that, water makes you feel fuller and keeps you less hungry throughout the day. According to the Cosmopolitan, “some research suggests downing two glasses of water glasses before meals can make you feel fuller when you take that first forkful, leading you to eat less overall.” It also increases your overall digestion and is helpful for your general metabolic rate.
Eat Slowly and Avoid Distractions
Along with taking in small portions, another way to effectively reduce weight is to eat slowly. What that means is that food should be chewed and not swallowed down. When we chew food, our body registers this action and sends signals to the brain that allows the chewed down granules to be digested better. Wolfing down the food does not give the brain enough time to register these signals and the stomach is unable to digest the bigger bulkier food properly. However, eating slowly does not mean eating while watching the TV since it is important to know that food should be eaten at its time with full concentration so that the body and mind can focus on its digestion rather than getting distracted by other things. This will enable you to enjoy the food that is there in front of you, rather than finishing in no time at all and then going back for more or thinking about your next meal.
Plan Workouts According to Meal Times
With food and reducing weight, an important concept you should always keep in mind is digestion. Digestion is not only effective because of the kind of food you eat, but it depends on all kinds of activities that you are engaged in throughout the day and how you time them is the most crucial factor of all. Know when it is best for you to work out and when to eat. Working out right after having a meal can slow down digestion and make you feel lazy. On the other hand, if you eat after a workout, your food gets digested much better and calories get burnt much faster since your metabolic rate goes up. Similarly, know it is advised not to have a heavy dinner after which you will sleep. Having a heavy breakfast is better since that is the time when your body is more in need of the nutrients to carry them with it throughout the day.
These tips may seem like some of the most basic tips that you hear from everyone on an everyday basis, but they are the most useful and the most effective. So rather than creating a diet of your own in your mind, try using these tips and tricks. The effects may take time to show, but they will stay with you for a long time, possibly even forever if you stick to this healthy lifestyle. Crash diets will show you instantaneous results but you will just gain double the weight as soon as you go back to your old ways, creating a viscous unhealthy cycle that you would not want to see yourself trapped in.