Excess fats can be dangerous. They can make you at risk for diseases like diabetes and heart disease. That’s why losing weight is important not just to make you look great, but to help you live longer.
However, losing weight should not be instant. It’s not an overnight change. Losing weight doesn’t mean a strict diet alone. It’s not even just about taking a fat burner or a pre-workout supplement.
Losing weight should be a marathon, not a sprint. The best way to achieve a healthy, sustainable weight loss is through small changes in your existing lifestyle. It doesn’t have to be a complete overhaul of your lifestyle and diet.
If you’re trying to lose your lockdown weight or simply looking for ways to remain fit with a healthy weight, here are seven effective habits that can burn extra kilos.
1. Make breakfast a priority.
Breakfast is the most important meal of the day. And skipping it is not a great way to cut calorie intake. Instead, you might end up eating more throughout the day. You’re more likely to eat more added sugars, total fat and carbohydrates.
When you skip breakfast or any meal, it slows down your metabolism and boosts your hunger. It even increases your chances of being obese. On the other hand, a well-balanced breakfast full of fibre and protein can keep you satisfied. As a result, you may be able to make better food choices throughout the day.
2. Eat more proteins and soluble fibres.
Soluble fibres are natural fat burners while protein is an important macronutrient for weight loss. Avocados, legumes, flax seeds, blackberries and Brussels sprouts are good sources of soluble fibres. Meanwhile, protein-rich foods include meat, fish, eggs, dairy and legumes. Adding more proteins and soluble fibres to your diet also helps improve your metabolism and reduce your hunger levels, thereby reducing your calorie consumption.
3. Choose healthy snacks.
Losing weight without giving up snacks is possible. This can work if you choose to snack on healthily, getting those with a lot of proteins and nutrients. Doing so can help you keep full throughout the day and reduce your cravings for unhealthy food. Among the weight-loss-friendly snacks you can add to your diet are mixed nuts, Greek yoghurt and mixed berries, apple slices and celery sticks with peanut butter, fruits, low-fat cheese and hard-boiled eggs.
4. Avoid sugar-sweetened drinks.
When you’re drinking sugar-sweetened drinks like sodas, you’re taking up more total calories. These sugary drinks don’t fill you up quickly as solid foods do, so you might take in more calories before you know it. They can also cause your blood sugar to rise and fall quickly, making you feel hungry sooner.
5. Stay hydrated.
Drinking two glasses of water before a meal helps lose weight. This is because water makes you feel fuller and causes you to eat less during a meal. It’s a natural appetite suppressant.
Water is also necessary to burn fat, and it increases the number of calories your body burns. Other reasons why drinking water may help you lose weight are its ability to remove waste from your body and reduce overall liquid calorie intake.
6. Engage in regular physical activity or exercise.
Changing diet but not doing any physical activity may help you lose weight, but you’ll likely gain it again. The most effective way to lose weight and maintain it is to change your diet and add regular exercise to your routine.
If you’re not into a full workout yet, the following activities can help increase your exercise levels:
- Brisk walking
- Walking your dog
- Taking the stairs
- Playing outdoor games.
Having physical activity increases the number of calories your body burns by using them more for energy. In addition to being crucial for a successful weight loss, regular exercise is also essential for both your physical and mental health.
7. Get enough sleep every night.
Sleep deprivation can mess up your hunger hormones and make you feel hungry. Without sufficient sleep, appetite hormones ghrelin and leptin become unbalanced which can lead to your increased appetite. Poor sleep is also a major risk factor for obesity and weight gain.
So, if you’re trying to lose weight, don’t just focus on your diet and exercise. Pay attention also to the amount of sleep you’re having. Getting sufficient sleep every night can help you fight cravings, make healthy choices and enhance your physical activity.
Finally, you don’t need to torture your body to burn calories. A drastic change in diet doesn’t always mean a successful weight loss. A more effective approach to losing weight is making small changes by changing your habits. These seven effective habits can help you progress in a more sustainable weight loss journey. Switch up your habits now and you’d probably see notable changes in your waistline soon.