Maintaining a healthy weight can reduce the risk of numerous health conditions, so it’s essential to eat nutritious food and engage in physical activity regularly.
Lifestyle changes can help support healthy weight loss. Here are a few simple lifestyle modifications to support this effort: 1. Always use cutlery when eating.
1. Exercise More
Long-term weight loss requires burning more calories than you consume, with regular exercise providing great help in this regard. Diets high in proteins and healthy fats also aid weight loss by making you feel full faster so you eat less.
Exercise not only assists your weight loss efforts but can also strengthen heart and musculoskeletal systems. Pick activities you enjoy and try to accumulate 150 minutes of moderate-intensity aerobic activity each week such as walking, swimming, jogging or cycling as well as classes such as dance or step aerobics.
Do not let excuses like, “I don’t have time” get in your way of staying active. Instead, look for opportunities to incorporate exercise throughout your day or week – taking a 10-minute walk during lunch, doing bodyweight exercises before bed or playing tennis or pickleball are just some ways of staying active. Don’t feel pressured into scheduling 30-minute workout sessions each time – three shorter workout sessions can still provide significant health benefits and you can always build up to it as your strength and endurance increase.
2. Eat Less
Cutting calories is one of the key steps to losing weight and supporting healthy body composition, but often oversimplifies this concept and neglects potential negative health impacts associated with other food choices.
Focus on eating whole foods such as nutrient-rich fruits, vegetables and lean proteins such as fruits and beans and limit processed items such as candy, cookies, fast foods or salty snacks such as candy bars. Also reduce sugary or alcoholic drinks consumption.
Target half your plate for low-glycemic carbohydrates like brown rice, quinoa, beans and lentils and most fruits (excluding potatoes or French fries ). Avoid foods high in fat and salt content (particularly trans fats).
Choose meatless options at least once every week, such as vegetable or bean-based soups, stir fries and casseroles. When eating meals containing meat, opt for smaller portions and leaner cuts; replacing high-calorie protein foods like red meat with lower calorie options like beans, eggs, nuts or soy products may help your weight loss.
3. Sleep More
Diet and exercise alone often aren’t enough to bring success in weight-loss programs; sleep may also play an integral part. According to research findings, successful weight management relies on sleeping well.
Sleep affects our hormones that control appetite, hunger and metabolism in numerous ways. Lack of restful slumber leads to an imbalance between ghrelin (which triggers hunger) and leptin (which signals fullness), leading to increased food intake that contributes to weight gain. Furthermore, insufficient restfulness increases insulin sensitivity which promotes fat storage around the abdomen.
Studies show that when our bodies don’t get enough restful sleep, our energy levels drop and our cravings for high-calorie foods to satisfy those needs increase, leading us down a slippery slope of weight gain and nighttime snacking. Aim for at least seven to nine hours of uninterrupted slumber each night: start and maintain a relaxing bedtime ritual; keep bedroom cool and dark; avoid screens before sleeping; engage in regular physical activity (but avoid exercising close to bedtime as this may inhibit sleeping patterns); regular physical activity should also be practiced – though exercise near bedtime can make sleeping difficult!
4. Reduce Stress
Stress is a part of life, but prolonged periods can contribute to weight gain. Emotional eating and elevated cortisol levels may influence food choices and your appetite; and often when stressed, healthy behaviors such as eating properly and exercising become neglected tasks on your list of priority tasks.
Eating quick-energy-boosting foods such as sugary snacks or fast food may temporarily relieve anxiety; however, as soon as those sugars leave your bloodstream they can create cravings for unhealthy comfort foods and increase anxiety levels further. A diet rich in whole grains, fruits, and healthy fats low in saturated fat is more likely to lower stress hormone levels and reduce anxiety levels more efficiently.
If you are having difficulty maintaining an exercise regimen or feeling overwhelmed by life’s pressures, seek the advice of a mental health professional for advice on techniques such as meditation and mindful eating to reduce your stress levels and promote a healthier lifestyle. Furthermore, make sure to get enough restful sleep as sleep deprivation has been linked with weight gain and poor food choices.
5. Get Enough Sleep
Sleep is an essential element of good health and weight loss. Studies have linked short sleep duration with increased levels of hunger hormone ghrelin and sodium retention – two contributors to unhealthy weight gain. Sleep also plays an essential role in balancing hormones that stimulate appetite; those who get more rest tend to consume fewer calories throughout the day (5). To enhance your sleeping habits, go to bed at approximately the same time each night and limit screen-related activities like watching television or using social media within 30 minutes of going to bedtime (6)
Dr. James O’Keefe, MD was the reviewer for this article and can be reached directly if there are any queries or concerns about its content. For more information about Dr. O’Keefe please visit his website or email him directly.
