If you are looking to lose or control weight, do not get carried away by fad diets and do not deprive yourself! Following diets can be unhealthy and put your body at risk. Extreme diets and workouts are often followed by relapses to your old habits, further damaging your body. As the world grapples with the COVID-19 pandemic, we are all more confined than before. But there are silver side dishes: we're cooking more, we have time to exercise at home, and we can spend time meditating. All of these positive results have been shown to boost the immune system against bacteria and viruses!
Taking small steps, making small changes every day, is medically proven to be the most effective way to get the lasting results you are looking for. Spending time focusing on small changes helps your brain ingrain those habits, making them last a lifetime. We've found the top 10 little changes that may be all you need to help manage your weight.
Many families are giving up the tradition of dining at the table for the comfort of the couch and the fun of a show. What goes unnoticed is how this negatively affects your weight. When watching television, the average person consumes 40% more food than they would otherwise. Eating in front of the television also increases the desire for junk food. People eat more French fries in front of the TV than anywhere else.
-Use small plates
Naturally, we all want to fill our plate at dinner time, especially when faced with our favorite food. Many Americans have the urge to clean their plate before declaring they are done. This leads to an increase of more than 14% in food intake. By switching to smaller plates, you can eat a full plate of food while losing weight and reducing your calories. Try to limit yourself to just one full plate as well.
-Find opportunities to move
Instead of sitting all day, find times when you can get up and move. During breaks at work, walk around the building. While watching television, every time a commercial appears, jump or do a spontaneous dance. This helps your body increase energy and helps you burn some extra calories!
-Use the stairs
Whenever you are faced with the option of going up in an elevator, using an escalator, or taking the stairs, opt for the stairs. It doesn't take much longer and gives your body a much-needed health boost. Climbing the stairs for just 3 minutes a day strengthens your legs and burns enough calories to eliminate weight gain.
-Enjoy your desserts
Losing weight doesn't mean you have to deprive yourself of delicious treats. Sweets deprivation often leads to unhealthy overeating. When you crave a sweet, spread out a slice and be aware. Make eating your dessert a complete experience. Enjoy the rich aroma, see how good it looks, and when you take a bite, savor it - focus on the textures and flavor. After each bite, ask yourself if you want another bite or if it has satisfied your desire to enjoy. This will help you be more mindful when eating and give you more satisfaction.
The body often mistakes thirst for hunger caused by overeating and an unhealthy increase in calories. Water is also needed for regulated digestion and to keep your metabolism ready to go! Whenever you are thirsty, drink a glass of water. Focus on trying to drink at least eight glasses of water a day. Drinking a glass of water right when you wake up is also a great way to wake up your metabolism and get it going before you eat.
Lack of sleep leads to regular weight gain. When we are tired, we often opt for unhealthy foods and drinks. Drinking an energy drink and stopping eating fast food because you were too tired to pack lunch is the beginning of deteriorating health. Make an effort to go to bed earlier than usual and limit your late-night snacks. Going to bed earlier has been shown to increase overall energy levels the next day and improve mood.
In addition to saving you money, making lunch at home and taking it to work or school will save you thousands of calories. When you spend time making your own food, you can make something that you will thoroughly enjoy while controlling portion sizes. Homemade foods have no added additives for preservation and flavor, saving you from high levels of sodium, extra fat, and unnecessary calories.
-Find a friend
Having a friend, whether it's someone you know or a group on social media, is an effective way to stay motivated. Sharing your goals, successes, and struggles with others keeps you accountable and opens up a dialogue for tips and suggestions that can help you. Exercising (even remotely!) With a friend helps you keep progressing and also gives you some friendly competition. Life should not be lived alone, and you are never alone when trying to change your life for the better.
-Make a food diary
The easiest way to control your eating habits is to write them down. Knowing your eating habits and routines will help you understand what changes you need to make to be healthier. Keeping a journal will also help you practice portion control and how you can make smarter food choices. If you find yourself craving a snack at work at around the same time each day, pack a healthy snack for yourself in the morning so you don't end up going to the vending machine.