WEIGHT LOSS TIPS
Holiday’s are here and that means family gatherings and food ( I mean a lot of food:) becomes part of our daily routine for a while, and we are all worried getting off track with our diets. Here I am sharing some helpful tips to balance and keep you on track, and keep the new habits to help you stay on track. Practice being mindful and the rest will fall into place for you.
Some factors that improve metabolism:
- Relax: slow down and breathe
- Eat fresh, organic, whole foods, make sure they are the good quality.
- Be present when you eat, love your food and chew slowly
- Enjoy your food
- Create a positive perception of food that it’s so good for you
- Maintain spiritual well-being
Foods to choose:
- Fresh, whole foods
- Fruits and vegetables
- Local and home-cooked food whenever possible, cooking can be so much fun:)
- Poor-quality fats
- Refined sugar
- White flour
- Highly processed meat and dairy
Hunger is often confused with dehydration. Next time you feel like having a snack, have a glass of water. Even mild dehydration can alter our body’s metabolism, so try to drink
eight glasses a day and limit soda, caffeine, and alcohol. Drinking water before meals can help promote weight loss, and studies show that those who drink two glasses of water before meals feel fuller and eat less.
EAT REAL CARBS
Replace refined carbohydrates like white bread, pasta, bagels, cereal, and pretzels with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes. Fruits and vegetables are high in fiber, which slows digestion and promotes stable blood sugar levels. Complex carbs are also packed with antioxidants that help reduce inflammation in the body. Whole grain carbohydrates should always be chosen over refined varieties. Think about eating foods in their most natural forms.
Most people thinks that fat should be completely eliminated. In reality, we could not live without fat. The body utilizes dietary fat for energy, healthy hair, skin, nails, vitamin absorption. Good fats promote several health benefits such as protection against heart disease,cancer, Alzheimer’s, and depression as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados, and extra virgin olive oil.
High levels of omega–6 fatty acids have been linked to an increased risk of some conditions such as heart disease and depression. Omega–3 fatty acids are thought to provide a wide range of health benefits, including a lower risk of coronary heart disease and improvement in cholesterol. Healthy fats are Omega-3 fatty acids that counter balances the omega 6 fatty acids. We need both to be balance. Consumption of high Omega-6 fatty acids can cause inflammations.
When choosing a good quality animal protein, be conscious of the way the animal was raised and what it ate. Grass-fed, Grass-finished beef and free-range organic chicken are healthier for you. Organic yogurt and cage-free, free range, pastured eggs are great for vegetarians, while tofu, tempeh, are good vegan protein sources.
MUST EAT BREAKFAST
By eating breakfast, you’ll give your metabolism a great start and be in better control of your cravings. When we miss our first meal of the day, we are often hungry by mid-morning and more likely to start looking for a snack, you are thinking by skipping breakfast you will have more calories “saved” for later but all you are doing is that you are sabotaging your body and you will fail, make poor choices because you are starving. it’s like going to food shopping when hungry. it’s the same concept… trust me. I have been there.
Studies repeatedly show having breakfast is associated with maintaining a healthy weight.
But if you’re not ready for breakfast early in the morning, listen to your body and eat when you are hungry.
Exercise has amazing benefits for your mind and body. Try to be active at least 30 minutes every day to help keep your body strong and lean. Remember: You don’t have to be a member of a fancy gym to exercise. Whenever you can, walk and try to take the stairs and go for a bike ride, try to be active.
Even playing with your children in the park will keep your body active. It’s also just as important to keep your mind active. Positive thinking and meditating will be an amazing addition to your daily routine.
Sleep plays a huge role on your weight-loss because when you don’t sleep enough ( 7-8) hours per night your leptin and ghrelin levels becomes abnormal.
Eat clean, exercise, drink water, sleep well, meditate, take good care of yourself. Love yourself, love your body regardless of how it looks, it’s yours and and your are in charge. You are what you eat…
Until next time…