Tips On How To Lose Weight
1. Sleep More
Research suggest at least 7 hours of sleep every night. Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin & Ghrelin levels-hormones that let your body know you are full and to stop eating.
2. Exercise Your Mind and Body
Strive to be active at least 30 minutes every day to help keep your body strong and lean. Even chasing your kids around the in the park or gardening will keep your body active. Exercise is very beneficial to both mind and body, decreasing body weight, lower resting heart rate and blood pressure and it boosts your mood! Help boost your brainpower by spending time thinking positive, meditating or practicing activities that require deep thoughts like reading.
3. Drink Water
Hunger is often confused with dehydration, try drinking water before grabbing a snack. Drinking water before meals can help promote weight loss, and studies show that those who drink 1-2 glasses of water before meals feel fuller and eat less. Aim for 8 glasses of water a day, more if your very active that day or weather is hot outside, and take in or more or less water, depending on individual body weight.
4. Eat Real Carbs
Replace all your favorite refined carbohydrates like white bread, pasta and cereal, with the good complex carbohydrates like fruit, vegetables, whole grains nuts, seeds, and my favorite legumes. Complex carbs are also packed with antioxidants help reduce inflammation in the body. Think about eating foods in it’s most natural forms. Start simple, replace your white rice that’s been refined and striped from its nutrients with brown rice taken straight from the plant, complete with fiber and phytonutrients.
5. Choose Heathy Fats
The body utilizes dietary fat for energy, healthy hair, skin, nails, vitamins absorption, and normal everyday bodily functions. Good fats promotes several health benefits such as protection against heart disease, cancer, Alzheimer’s and depression as well as reduced blood pressure and lower cholesterol. Choose good fats such as nuts, seeds, fish, avocado, extra virgin olive oil, coconut oil and sesame seed oil.
6. Eat Breakfast
Start your day with a hearty breakfast, boost up your metabolism and have more control over your cravings throughout the day. When you first start your day with a good healthy fuel breakfast you snack less and make less poor choices. Studies repeatedly show daily breakfast consumption is associated with maintaining a healthy weight.
7. Eat More Frequently
It’s important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chance of binging when hunger strikes. Feed your body on a regular basis lets it know food is available and it’s okay to burn energy rather than conserve and store it as fat.
8. Lean Protein
Your bodies require protein to continuously renew and replenish our cells, stabilize our blood sugar, and give us energy.Our bodies are literally made out of the amino acids that make up proteins and our food.Many foods contain protein, but the richest source include animal products like meat, dairy, eggs, and fish as well as plant sources like beans, nuts, and seeds. Organic Grass fed is the best healthier choice for beef and chicken. Vegetarians can choose organic yogurts, cage– free eggs, tofu, tempeh, peanut butter.
9 Learn to Cook and Count Your Calories
Cooking your meals allow you to have more control over size of your portion and the quality of ingredients you put in your food. Avoid frying, learn how to roast and bake your foods. Eating more raw food also helps to cut down on calorie, try juicing or making a tasty smoothie. Also experiment in herbs and spices and reduce salt intake.
10. Keep track of what you eat
Learn to check labels, watch out for the number servings. Look out for trans fats, high fructose corn syrup, (found in dressing) and any long chemical names you can not pronounce are a big no-no. My favorite app to use is MyFitnessPal, helps me count my calories, I use it everyday!
Please contact me directly, Victoria at 805.409.9433 or firstname.lastname@example.org and we can talk more about Health Coaching you to a healthier lifestyle. Let’s start with your Primary Foods, do you know what those are?
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