Good Habits For Losing Weight – There are a few habits I share with my patients every day that make a difference in optimizing their metabolism and preventing weight gain, and I’m excited to share this information with you today. !
Before I became a naturopathic doctor, I thought I would gain 1-2 pounds every year, even though I ate what I considered a healthy diet. Since then, I have determined what foods work best for my body and how to lose weight naturally, and I also recommend that my patients do the same through my natural practice.
Good Habits For Losing Weight
You don’t need the latest fad diet to lose excess weight, and natural and sustainable weight loss is all about finding ways to boost your body’s energy and include the 9 healthy weight loss habits that I share them in my post today.
Weight Loss Habits: 10 Powerful Habits For Better Weight Loss And A Healthier You: Use These Habits To Lose Weight And Stay Healthy On Any Weight Loss Diet Plan! By Wow Figure |
Are you a foodie who snacks on pineapples, dried fruit and chocolate throughout the day?
Maybe when you go hours without eating and then you’re ravenous when you get home from work!
Neither of these conditions will support your metabolism and instead I recommend scheduling meals and snacks around 3 hours of fasting. If you wake up at 6:00 a.m., your schedule might look like this:
As long as you eat the right foods that I’ve detailed in this article, it will keep your blood sugar stable and your metabolism high. When your blood sugar stabilizes, you won’t feel “hungry” or fantasize about your next sugar or carb fix. Your mood will be more alert and your energy will be much higher (without being stuck the next day). By not eating handfuls of food throughout the day, you can help your body lose weight naturally because instead of having a constant supply of fuel to keep your blood sugar high, your body will turn stored sugar into glycogen. (reserved sugar) or fat instead.
Easy Healthy Weight Loss Habits For Beginners
As a naturopath, I am often asked about fasting periods, which involve timing your meals so that you have long periods of fasting during the day. This method helps you lose weight naturally because your body has to burn fat and glycogen for fuel instead of constantly relying on glucose (sugar) for energy from the foods in your diet. Despite studies showing its effectiveness for weight loss, intermittent fasting is incredibly important to prevent hormonal imbalances, especially in women!
If you “Google” intermittent fasting, you’ll find plenty of articles and blog posts advocating restricting afternoon and evening meals and fasting for 16 hours a day. This is not something I recommend because of the negative effects on your hormones, especially stress cortisol and adrenaline. Skipping breakfast causes these hormones to surge to release stored sugar into the bloodstream. In our society where stress is so prevalent, cortisol is often elevated and subsequent increases can lead to muscle breakdown and weight gain in the abdomen (something we try to avoid!).
By fasting for short periods starting in the evening after dinner and ending with breakfast each morning, you can reap the benefits of intermittent fasting without raising your cortisol levels. This 12-hour fast will help you lose weight naturally because your body will be in fat-burning mode instead of eating another snack before bed.
I recommend doing this exercise five nights a week to make this habit a real life change, rather than a temporary “quick fix.” This changes things up a few nights a week, whether you’re watching a movie or going out and enjoying a delicious meal with friends. It’s all about consistency and I feel that achieving balance rather than perfection is the key!
Habits To Help You Lose Weight And Keep It Off
Is there room on the plate? Add it even better! At least that’s our natural thought process…which is why reducing your plate size can be a simple but effective tool to reduce the amount of food you eat at each meal! You do not believe? A recent meta-analysis of 56 studies found that the amount of food eaten per meal greatly affects the size of your plate, with food consumption 40% higher when placed on a larger plate.
The average plate size in the 1980s was 9 inches in diameter, but now it is growing to 12 inches. While this may not seem like a big change, a 3-inch diameter increase can double the width of the plate. A great step to natural weight loss is to drop your waistline to 9 inches, 1980s style! In addition to limiting the amount of food you can fit into one serving, this also has psychological benefits because the brain thinks it’s a plate full of food.
What you eat is just as important, if not more important, than how much you eat. For maximum energy and to promote natural water loss, I recommend filling half the tank with vegetables. Any vegetable counts (except corn and white potatoes), but garlic, chives, and green leafy vegetables like broccoli, cauliflower, and cabbage are great! The rest of the plate should be divided between lean proteins such as unlimited eggs, fish or poultry, and lean proteins such as sweet potatoes, root vegetables, brown rice or quinoa. You can also choose to include whole grains or nuts in your diet.
I encourage you to try new and creative recipes! If fried chicken and salad are boring, try a delicious curry, stir-fry or stew with the same ratio of 50% vegetables, 25-30% protein and 20-25% starch. For example, if you’re making rice pudding or curry, add about half a cup of rice or noodles and fill it with veggies and protein!
Healthy Habits Of People Who Lost 30+ Pounds
Lack of sleep affects two important hormones that control your appetite: leptin and ghrelin. Ghrelin makes you feel hungry, while leptin signals the brain that you are full. Lack of sleep causes an increase in ghrelin and a decrease in leptin, which makes you feel hungry the next day and crave more energy-rich carbohydrates.
Lack of adequate sleep has often been shown to increase body mass index (BMI) and obesity. How much sleep should you get? I recommend 8 hours and studies show weight gain if you sleep less than 7 hours a day. Getting enough sleep will help you lose weight naturally because your hormones will be more balanced and you’ll be better equipped to make healthy food choices!
Slowing down mindful eating and exercise is a powerful tool for weight loss, but as I mentioned in last week’s blog post, it can also help improve digestion and prevent bloating. I’m a big foodie and I love to eat, but I’ve found that wanting to enjoy the process of eating a delicious meal for a long time makes me last a few seconds, not if I’m still hungry or feeling like me. . I feel it. Desire to eat more food. Does this resonate with you?
Once you’ve armed yourself with a little common sense, you can take advantage of it by eating slowly and mindfully. A good way to do this is to put your fork down between bites and avoid multitasking while eating. Close your laptop, put your phone away and focus on enjoying your delicious meal! Pay attention to the aroma, texture, taste and feel of the food. Slow down, take your time and enjoy!
Healthy Eating Habits To Lose Weight
Hunger can be a sign of dehydration, which can cause headaches, muscle pain, constipation and fatigue. How do you know if you’re really thirsty if you don’t drink enough water? Besides misreading thirst, there are other reasons to drink more water! One of them is that cold water (18-20 ℃) will increase the number of calories you burn for up to 40 minutes due to the energy required by your metabolism to heat the water to body temperature (37 ℃).
The amount of water you should drink varies greatly depending on your size, body composition and activity level. I find most people do better drinking 2 liters (8 cups) a day, but this can be measured by paying attention to thirst and urine color, which is simple but not obvious. Unsweetened herbal teas count towards water intake.
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