Abandon Dieting and Lose Weight
1. First and foremost, step away from the preconception that the only way to lose weight is through dieting.
In fact, the best way to lose weight is to transition to a habit of eating healthy.
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a. Protein is important for building muscle and aids in providing energy. Visit the USDA website to see how much protein you should be consuming (http://www.choosemyplate.gov/food-groups/protein-foods-amount.html).
b.Forget the idea that all fats are bad. Instead, stay away from unsaturated fats and trans fats and focus on monounsaturated fats.
c. Eat whole grains instead of refined and processed foods. This means: go for the whole grain bread instead of white. It may taste a little worse at first, but in the long run your body will be grateful. Whole grains take longer to digest and burn more energy. They keep you more full for longer.
d. Fruits and vegetables are the most important aspect of transitioning to a healthier lifestyle. Put down the junk food and snack on some veggies. Some ideas: carrots with hummus or a little salad dressing or tomatoes with vinegar.
2. Drink water!
The amount of water that you should drink daily is dependent on your weight, activity level, and your diet. Divide your body weight in half and that is the minimum amount of water you should drink in ounces. You need to drink more if you are exercising or consuming alcohol. It might seem like a lot of water at first, but give it a few days and you should experience many benefits. Not only will you feel more energetic, drinking water also improves your skin. In many cases when you feel hungry it is actually due to dehydration. So before you open the fridge, drink 8oz of water and wait ten minutes. If you’re still hungry, eat something healthy.
3. Get up and get moving:
At least thirty minutes of exercise per day is recommended. Try new activities like sports, dancing, or yoga. Cardio is a natural way to decrease the stress in your life, which can combat tendencies to stress eat. Not only that, but if you mix cardio with lifting weight it increases the amount of fat your burn per exercise session.
4. Take your vitamins!
Many people are missing out on nutrients that their diet does not provide.
a. A multi vitamin should cover a lot of what you’re missing in terms of nutrients.
b. Calcium should also be added to your diet. It promotes strong bones and decreases the chance of getting osteoporosis later in life.
c. As gross as this sounds, a fish oil supplement improves your skin, makes your hair and nails look better, and increases your energy level.
d. Vitamin B-12 helps prevent anemia and increases your energy level. It is recommended to take this in the morning or afternoon, not at night because it keeps some people up. Follow this link to see how much you should be taking daily (http://ods.od.nih.gov/factsheets/VitaminB12-QuickFacts/#h2).
e. You can find most of these vitamins and supplements in your local grocery or pharmacy. Usually they are in the health section and organized alphabetically.