Anyone who’s struggled with weight loss or diet changes knows they can seem like insurmountable obstacles on the path to better health. While a recent Gallup poll found that 55% of Americans want to lose weight, the problem is that most weight loss methods require sacrifices and lifestyle changes that aren’t sustainable in the long term. If you can relate, we have some good news to share: Achieving your weight loss goals doesn’t have to be complicated or difficult. To help you get started, we spoke with a registered dietitian and weight loss expert who shares her best daily habits for cutting calories to lose weight.
Obstacles to weight loss lurk around every corner. These include lack of access to healthy food, lack of time, poor eating habits and sedentary lifestyles, not to mention the hectic work, family and social life that keeps our schedules busier. than ever and filled with endless obligations. Luckily, you don’t have to spend countless hours doing fat-burning exercises at the gym or meticulously counting calories and obsessing over every bite of food to lose weight. Instead, the best thing you can do is establish a solid foundation of healthy, lasting daily habits that will set you up for success.
Like any other worthwhile business, having a mindset of long-term growth rather than focusing on short-term gains is key to success. Remember that the efforts you put in now will pay off later. So read on to find out which habits you should add to your daily routine to bring you closer to your weight loss goals, stress-free.
In order to cut calories to lose weight, this first daily habit is a big one. You may not realize it, but many popular drinks like lattes, sodas, and wine are sources of empty calories that hinder weight loss. Therefore, drinking more water throughout the day and sipping fewer sugary drinks can be a sure-fire way to reduce your calorie intake.
Mandy Enright, Dt.P.the FOOD + MOVEMENT dietician and author of the “30-Minute Weight Loss Cookbook”, says Eat this, not that!“Hydration is a key part of boosting your metabolism and aiding weight loss. Aim to drink at least 64 ounces a day. If you’re not sure you’re drinking enough water, use a tracking system like ‘a hydration app or a refillable water bottle to monitor your intake.’
Reducing calories to lose weight doesn’t just mean replacing junk food with healthy options. Weight loss is also not about exercising for 30-60 minutes just to be sedentary the rest of the day. Regular movement throughout the day is essential for meeting your body’s energy needs and boosting your metabolism. For example, you can take the stairs instead of the elevator or park further away at the grocery store.
Another great way to promote weight loss is through strength training. “Incorporating strength-training activities that build muscle makes your body more metabolically active and uses energy more efficiently, even when you’re at rest,” says Enright. “Be sure to do strength training every day, like push-ups, squats, or plank grabs to help build and maintain muscle mass.” In addition, regular daily movements help improve your mood and allow you to better manage stress, two underestimated factors that can have an impact on your weight.
“Cooking more meals at home can automatically decrease your calorie intake since you have more control over ingredients and portion sizes,” says Enright. “Home cooking may also help increase fruit and vegetable intake, which is associated with healthier weight and better overall health.”
If you don’t like to cook at home (or don’t know how to), Enright recommends starting small by setting a small but achievable goal of eating at least three home-cooked meals a week. Plus, planning healthy meals and errands in advance allows you to keep only healthy foods at home and eliminates the temptation to give in and indulge in junk food or takeout.
“Can we please stop waiting until noon to have our first meal of the day?” Enright pleads. “There’s no reason to starve yourself until a certain time of day. Eating breakfast earlier gives your body the energy it needs to use it more efficiently throughout the day. day. It also helps prevent overeating and poor food choices.”
Research shows that those who eat their first meal earlier in the day tend to have a healthy weight and consume fewer calories per day than those who delay their meal until later. Additionally, eating a large breakfast discourages eating a large meal later in the day when you’re less active and your body has fewer energy needs. “Aim to eat every three to four hours throughout the day to control hunger and portion size,” advises Enright.
Watching portion sizes and eating mostly whole foods are essential for healthy weight management and calorie reduction. In particular, fruits and vegetables offer the best bang for your calorie buck.
“Make fruits and vegetables the star of your plate. They’re low in calories, high in fiber, and loaded with vitamins, minerals, and other essential nutrients,” says Enright. Plan to include at least one fruit or vegetable with every meal and snack. Because these foods are high in fiber and good for nutrition, they’ll help fill you up and quell your hunger without all the extra calories.
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