10 Efficient habits For Healthy Weight Loss
Nobody becomes obese in a day. It is the result of years of nutritional indiscipline. In the United States, about one-third or 33.8% of adults are obese. This figure was just 13% in the year 1962. Obesity has reached epidemic proportions now. United States have the highest rates of obesity in the developed world. What is most alarming is that childhood obesity has tripled in the last 30 years. Children between the ages of 6-11 years who suffered from obesity, increased from 7% in the year 1980 to 20% in the year 2008. Hence, the necessary measures to improve the situation is imminent.
In this situation, as much as it is important to induce a healthy weight loss in obese adults and children, it is even more important to ingrain some habits in individuals which will prevent weight gain.
As they say Catch them young, that actually reflects the idea of what needs to be done. Healthy habits practiced by parents are automatically passed on to children. Hence, the first step towards a healthy, fit and disease free life starts from home.
In this article, we are going to focus on 10 such habits which can ensure a life without the additional hassles of weight gain.
10 Healthy Weight Loss habits
1. Eat 5 – 6 small meals
The first most important habit that could be cultivated would be to eat 5-6 small meals throughout the day. Some people have the habit of eating 3 heavy meals in a day. Firstly, it is a bad strategy to concentrate the calories allocated for the whole day in three meals only. This may leave one hungry in between meals and encourage unhealthy snacking. Distributing the total calories recommended for the day over 5 small meals would be a smart way of keeping away hunger pangs and speeding up the metabolism.
2. Drink at least 2 liters of water everyday
Many a times, thirst is interpreted as hunger. Hence, keeping the body well hydrated helps the body to avoid overeating and burn more calories even at rest by perking up the metabolism. However, do not drink water along with a meal as it may interfere with digestion.
3. Eat small mouthfuls and chew well
Taking time to chew food is another strategy to initiate fullness without going for seconds. Never go for a second helping. Studies have shown that eating out of smaller plates also makes one eat less.
Try and avoid mindless eating. Do not eat while watching television, reading books or being preoccupied in anything else. You are not aware of how much you are eating and can end up overeating.
4. Avoid sugary treats and fried food
Children should be trained to stay away from these and never overindulge in them. Parents can lead by example by controlling their sugar impulses and establishing healthy eating practices.
5. Stay away from sodas and carbonated beverages
Soda and carbonated beverages are another source of sugar which cannot be kept track of. One can of soda contains 40 grams of sugar. Hence, if you have been watching your diet and exercising, one can of soda can spoil your day’s worth of hard work.
6. Stay away from alcohol
Alcohol should be completely avoided. Alcohol affects the blood glucose levels in our body. It can cause high blood sugar and glucose intolerance. In majority of patients with alcoholic liver disease diabetes is common. Besides it adds on empty calories without providing any nutrition.
7. Eat at least 5 servings of fresh fruits and vegetables
Fresh fruits and vegetables are full of antioxidants, vitamins, minerals and most importantly, fiber. Inculcating the habit of having fresh fruits and vegetables as part of one’s diet is one of the best possible strategies of weight loss. The fiber in fruits and vegetables helps one be fuller for longer periods and are ideal to be substituted for snacks in between meals. Nuts are also very effective snacks which help in subsiding hunger and providing fiber.
Being physically active is another habit which can be well cultivated. Exercise can bring in a general well being which could be addictive. Once one reaches a stage where he/she starts enjoying indulging in physical activity, it becomes a habit one cannot stay away from. The key is to find a sport which one has a passion for or any other form of exercise that brings in a joy or happiness. Being with physically active friends can also encourage one to give it a try.
9. Do not indulge in yo-yo dieting
Sometimes not eating enough could be the biggest resistance to weight loss. Not eating enough can put across a signal to the body that food is not available. The body goes into a starvation mode and starts preserving energy for future use. On the next available meal, most of the energy derived from food is conserved rather than being used up. The weight loss experienced initially can not be sustained over a longer period. Yo-yo dieting refers to weight cycling where there is a cyclical pattern of the weight loss experienced. The weight goes down and comes back cyclically. The average weight loss out of the entire dieting exercise is negligible.
10. Choose your company well
It is a known fact that peers can influence one positively or negatively. Being with friends who are healthy, fit and physically active can have a positive influence on an individual and can help him pick up good habits for life. Moreover, support and assistance from friends and family can be very useful when one is on a weight loss journey.
These healthy weight loss habits, if established at an early age, can go a long way in promoting a healthy and happy life.