5 Tips To Get In Perfect Shape And Keep It
Losing weight isn’t easy, but whether it’s a little or a lot, it’s one of the most common desires.
It’s also no secret that losing weight in a healthy way takes some time, and experts agree that it’s safe to lose between a pound and 2 pounds a week through effective dietary, behavioral, and psychological strategies. Changes in your lifestyle, however simple and small, can increase the likelihood of losing weight and keeping it off forever.
Want to know how? Read on!
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Bet on a protein breakfast and stay hydrated
Start at the beginning: make breakfast a complete meal.
Most of us don’t eat enough protein for breakfast, which can lead to early hunger. Protein can help keep you fuller for longer and prevent you from overeating at your next meal.
Try adding eggs, low-fat Greek yogurt, cheese or oatmeal to your breakfast.
In addition, drinking liquids can help to avoid mistaking thirst for hunger. If you’re not a fan of plain water, you can always innovate and try infusions with herbs, spices and even ginger. By consuming more liquids you will feel less hungry, which translates into fewer daily calories ingested. Always remember to have a bottle of water with you to stay hydrated throughout the day!
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Keep a food diary
Research has shown that recording what you eat and drink helps with the weight loss process and will not take up much of your time.
Keeping an accurate and honest food log provides valuable self-awareness about what you eat throughout the day. Also, by keeping a food diary, you can set daily goals to achieve greater success with weight loss and maintenance.
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“Disconnect” during meals
Eating should be a moment of pleasure and it should be enjoyed. Don’t eat in front of the television or computer or browse on your phone. Instead, sit down at the table and enjoy your meals without interruption. Eating mindfully and calmly, savoring food, helps to avoid overeating. Doing this without distractions allows you to tune in to your body so you can sense when it starts to feel full.
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Take time to decompress
There is a strong connection between stress and weight gain. When we are in a stressful situation, the cortisol hormone tends to skyrocket, increasing cravings for less healthy foods, such as processed foods or those high in sugar and/or fat. Over time, this can lead to weight gain and exacerbated inflammation. Create a routine for daily walks, call a friend, or try a yoga class! Give yourself a chance to decompress. It can have a big impact on your stress levels and help you recharge your daily energy.
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Set a bedtime
Sleep is essential for weight loss and maintenance, as sleep quality affects metabolism and hormone levels, impacting hunger and satiety. Sleep deprivation can lead to cravings and disrupt your eating routines, as you tend to feel hungrier and eat more than when you’re well rested. Aim to maintain consistent sleep patterns, set a non-negotiable bedtime, and establish a routine. Try not to pick up the phone or watch television, instead choose to read a book or take a relaxing bath before going to sleep.
The important thing is to always listen to your body, challenge yourself, sleep well and manage stress with enjoyable activities. As we said before, simple lifestyle changes are all it takes, micro-strategies that must be maintained to increase the likelihood of maintaining your weight forever! 3StepDiet is here to help you!
