Ten Tips for Weight-loss

1. DRINK WATER – Often the feeling of hunger is confused with dehydration. Next time you feel a snack, try having a glass of water. Even mild dehydration can alter our body’s metabolism, so aim to drink eight glasses a day and limit soda, caffeine, and alcohol.

2. EAT CARBS–REAL CARBS! – Skip the refined stuff, like white bread, pasta, bagels, cereal, and pretzels, and eat the real stuff!. Choose complex carbs like fruits, vegetables, whole grains, nuts, seeds, and legumes over the refined stuff. Foods with fiber like fruits & veg slows digestion and promotes stable blood sugar levels. Not only that, they’re packed with antioxidants and helps reduce inflammation in the body! When it comes to carbs think whole grains and close to nature with all the fiber and phytonutrients intact.

3. CHOOSE HEALTHY FATS – Get your healthy fats! The body uses fat for energy, healthy of hair, skin, nails, vitamin absorption & other everyday bodily functions. Some sources of good fats include nuts, seeds & my favorite… avocados.

4. EMPHASIZE LEAN PROTEIN – Our bodies use protein to renew & replenish our cells, give us energy & stabilize our blood sugar. Our bodies are literally made out of the amino acids that make up protein in our food. Some plant based sources include quinoa, beans, nuts & seeds.

5. EAT BREAKFAST – Don’t tempt yourself with mindless snacking till lunch. Jumpstart your metabolism and eat breakfast giving yourself better control of your cravings. If you’re not ready first thing in the morning, bring breakfast to go, listen to your body and eat when you’re ready.

6. EAT MORE FREQUENTLY – Maintain your blood sugar and avoid binge eating by on a regular basis. Let your body know it’s ok to burn energy rather than conserve and store it as fat.

7. EXERCISE YOUR BODY AND MIND – Keep your body and mind active everyday. Aim for at least 30 minutes per day, it does have to be extensive. Try taking the stairs instead of the elevator, jogs or walks with your dog or even playing with the kids to keep your body active. Boost brainpower by spending time thinking positively, meditating, or practicing activities that require deep thought like reading or playing Sudoku.

8. CATCH SOME ZZZZS – Sleep is not just a luxury, it’s for your health! Over time, weight gain can increase more rapidly in those who get five hours of sleep when compared to those getting seven hours. Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism, and appetite. Abnormal leptin and ghrelin levels – hormones that tell your body “I’m full, stop eating” – can go awry with too little sleep. Said simply – sleep more, eat and weigh less! Strive for seven to eight hours of sleep each night.

9. LEARN TO COOK – Cooking your own meals at home empowers your to control the quality of ingredients, control your portion sizes, cuts down you’re your sodium, unhealthy fats, & calories. Avoid frying using healthier cooking methods like roasting, baking or steaming. Use herbs and spices to boost flavor instead of salt.

10.KEEP TRACK OF WHAT YOU EAT – Know what you are putting into your body. Check labels, and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long “chemical names” that are hard to pronounce. Look for foods that are whole and unprocessed.

Sources

  1. Why Sugar Makes Us Sleepy (And Protein Wakes Us Up) http://geti.in/18uq5gb
  2. Higher protein intake preserves lean mass and satiety with weight loss in preobese and obese women http://geti.in/1en0cjq
  3. Relationship Between Eating Behavior, Breakfast Consumption, and Obesity Among Finnish and Greek Adolescents http://geti.in/1jt72US
 © Integrative Nutrition, Inc. | Reprinted with permission

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