An increased body weight puts you at a higher risk of many diseases like diabetes, heart problems, and other conditions. Obesity is spreading like an epidemic with people all over the world becoming affected by it. In the earlier times, people were more physically active and ate simple food. In comparison to this, today most of us lead a sedentary life with very less physical activity. In addition to this, the craze of fast foods is increasing today. Instead of eating fresh and natural foods, we like to eat processed foods more. The way people live their life in general has become very poor. This lifestyle has led to the problem of obesity. Just changing the lifestyle or the way we live can help prevent obesity. We will give some lifestyle tips for a successful weight loss.
Following Are The Top 12 Lifestyle Tips To Lose Weight:
Keep A Food Journal
When you decide to lose weight, it is important to keep a record of things you eat and the type of emotions you feel. For this, maintain a food journal. Write down on a paper what you eat and the feelings you get before the urge to eat. Analyze this journal to find where the problem is in your eating habits. If you find that you are taking fatty foods due to disturbed emotions, it is time to be alert and change the eating habits.
Take Low Fat Foods
Fatty foods like chips, pizza, donuts and ice cream can increase the weight. Such foods have very high calories. For achieving the goal of weight loss, you need to avoid all types of fatty foods. Don’t eat cookies, fried foods and candies. Choose foods that have less amount of fat. Replace the unhealthy fatty foods with healthier low-fat foods with less amount of calories.
Eat Healthy Foods
Instead of eating above-mentioned fatty foods, include healthy foods in your diet. Eat fruits like oranges, berries, and apple. Eat vegetables of all types. It is beneficial to eat fibrous and green leafy vegetables like spinach and kale. Eat root vegetables and salads like carrots, beetroot, and turnip. Make soups, salads and other dishes with beans like chickpeas and lentils. Instead of eating refined grains, choose whole grains like whole wheat. Replace white rice with brown rice.
Take A Healthy Breakfast
Many people miss the breakfast thinking that it will help in losing weight. Avoid doing this. It is important to start the day with a good breakfast consisting of healthy foods. The first meal of the day gives us energy for doing the work at daytime and avoiding food cravings. The breakfast should consist of foods that have a less glycemic index. So eat healthy foods in the morning. Don’t skip the breakfast.
Control Portion Size Of Foods
Eating big portions of food causes overeating can lead to weight gain. Avoid doing this. Control the portion size by eating less amount of food at one time. For this, you can use small sized plates. Fill less amount of food in a single serving in the plate. This trick will help you in reducing the amount of food you eat thus lowering the calorie intake.
Take Sugar-Free Drinks
If you take high calorie and sugary drinks, it will increase your weight. Colas, soft drinks, and other sugary drinks are the main culprits in making a person obese. Tea with sugar or coffee with cream also makes you fatty. Apart from this wine, alcohol and beer also contain high sugar and calorie. If you want to lose weight, you should avoid all these drinks. Instead of this, quench your thirst with plain or flavored water. Drink green tea. Don’t add sugar to tea and coffee you take.
Use Fat-Free Salad Dressings
Many of us like to eat salads along with dressings. Most dressings are creamy and fatty with very high calories. This can make you overweight. Avoid using fatty dressings with cream. Instead of that, add olive oil and vinegar to the dressing. Also, the store bought dressings are usually very rich and fatty. Instead of using ready-made dressings, use homemade dressings that are fat-free. You can also avoid the dressing and take salad without it.
Eat Nuts And Seeds
Eating nuts and seeds helps in losing weight. Nuts like almonds and cashews contain high amounts of nutrients that make us healthy and prevent diseases. Walnuts are rich in omega 3 fats, a very good nutrient for our health. Eat all types of nuts including peanuts and pistachios. Nuts are a good alternative to unhealthy fatty snacks. Keep some nuts with you and munch on them when you feel hungry. Seeds like flaxseeds and pumpkin seeds are also good for health. They contain fiber, which helps in losing weight. Add flaxseed powder to yogurt and other foods you eat.
Walking is an easy exercise for which you don’t need any training or the need to go to a gym. Include walking in your daily schedule. Do walking for half an hour every day. Instead of using a car for going for short distances, do walking. Walk to the nearby shops or places so that you get some exercise in a natural way.
Do Regular Exercises
Apart from walking, you can do other types of exercises. Cardiovascular exercises like cycling and swimming are very good for weight loss. Learn some good exercises from a fitness trainer. Join a gym and do regular exercises. You can do weight training using dumbbells and other weights. Do squatting and sit ups while watching your favorite shows on television. Do jogging while standing in one place. You can do both outdoor and indoor exercises for losing weight.
Climb The Stairs
Stair climbing is an easy and natural way to lose weight. Instead of taking a lift at office and shopping areas, climb the stairs. It will reduce the fat at your waist area. Climb the stairs at home several times in a day. Stair climbing helps in burning the calories and fighting the problem of obesity.
Insomnia and lack of sleep can make you very tired. It increases the hunger and food cravings during the daytime. People who don’t sleep well are more likely to eat sweets and snacks with high salt. Sleeplessness raises hormones in our body that increase our appetite thus leading to obesity. You can fight this problem by getting good sleep at night. Every person needs about 7-9 hours of sleep daily. If you are unable to sleep well, take help of relaxation techniques that help in sleeping.