Successful weight loss consists of these 5 things
Successful weight loss consists of these 5 things and you can be implementing all these right now!
1. Drink More Water
The most important part of any well balanced diet is to up your water intake.
Not only is water great for flushing out the bodies toxins and keeping our kidneys healthy, it also stops us from feeling hungry between meals. Drinking water helps us to feel fuller and less ravenous around meal times.
The recommended daily intake of water is 8 glasses per day.
Make it your routine to have 2 glasses of water upon rising, 2 glasses of water just before lunch time and then a further 2 glasses just prior to dinner. The other 2 glasses can be taken in between meals.
2. Get A Good Nights Sleep
It’s a scientific fact that getting a good nights sleep aids weight loss.
Sleep is important for regulating many bodily functions and a well rested body has us feeling rejuvenated each day. For those who are wanting to lose weight, sleep is important component in maintaining energy levels, metabolism and regulating our blood sugar.
Too many late nights followed by early rises can be detrimental on our bodies. If you are averaging 6 hours or less sleep per night, then this is going to have a negative affect on your weight loss plans. In fact you are more likely to gain weight if your sleep is poor. Lack of sleep affects hormones such as ghrelin and leptin, which are responsible for appetite and energy levels.
To make up for that insufficient sleep, the body will look for a quick fix to try and boost energy levels. The quickest way for the body to get energy is in the form of simple carbohydrates. That means we tend to crave processed and refined sugars found in sweets and soft drink (think chocolate) when energy is low. These are easily absorbed into the bloodstream for a short burst of energy.
Then there is the motivation to exercise. Who wants to drag themselves to the gym after putting in a full days work on top of only getting a few hours sleep.
It is recommended that in order for you to be performing at your best and are well rested, adults should be getting between 7 and 9 hours sleep. Resist the temptation to sleep longer than 9 hours as this also comes with its draw backs if you are doing this on a regular basis.
3. Get Moving
Get moving! Exercise has important health benefits, not only for losing weight but for heart health, mental health, strengthening of bones and muscles. Thirty minutes of gentle exercise a day will help you to maintain your current weight. If you want to lose weight, ramp that up to 60 minutes a day with more intensity.
You don’t need to be running a marathon, you just need to be active. Get busy around the house, vigorous vacuuming, mowing the lawns and a brisk walk around the block are simple things you could be doing right now.
What about those of you who have a slow metabolism? As we get older our metabolism starts winding down. This decline begins slowly after the age of 25. By the time we hit 40, our metabolism will be decreasing by 5% for every decade after. In order to combat a slow metabolism, you will need to decrease your daily kilojoule/calorie intake and increase your activity levels.
4. Eat Fresh
Kind of a no brainer really! Eating fresh foods rather than processed foods is of course going to be better for your body.
A diet filled with fresh fruit and vegetables will supply us with the essential nutrients of vitamins and minerals that the body needs to function. It also protects us against some types of cancer and chronic disease.
Eating fresh food is naturally lower in kilojoules (calories), are low in fat, easily digested and eliminated. If you consume more kilojoules than your body uses, you will put on weight whether those kilojoules came from fats, carbohydrates or proteins.
5. Get Organised
Losing weight is going to be a lot easier if you are organised. At the beginning of each week, plan out what meals you are going to cook and do your grocery shop. If you have all you need on hand to prepare your meal, you are more likely to stick to your eating plan. You can even make meals ahead of time and freeze them for another night. Especially convenient when you are on the go. Making an extra serving can be saved and eaten for lunch the next day.
There are plenty of healthy meals out there, that you can prepare in under 15 minutes and can be served on your table by 30 minutes. It’s important to cook your meals at home when you are eating to lose weight, as we need to know exactly what’s going into the meal. It’s also important to choose recipes that don’t take a long time to prepare. No one want’s to be a slave to the kitchen.