Are you afraid of becoming overweight as you grow older? Well, with today’s lifestyle, staying healthy and fit has become a big challenge for many. A lot of people, both old and young, lead a less active lifestyle because physical activities have been replaced by preoccupation with television, social media, and even online shopping.
Moreover, maintaining a healthy diet is now harder because busyness drives people to fast-food restaurants or grab instant food from the nearest shops. Instead of eating healthy, many prefer feeding themselves with unhealthy and even harmful products like canned goods and processed foods. Therefore, it is not surprising that the global rate of obesity keeps on increasing.
Is it possible to lose weight or stay fit despite hectic daily schedules? Can being healthy be made easier? You do not have to rely on dietary pills, liposuction, or other unnatural ways to keep yourself fit and healthy—just try the following:
1. Watch what you eat.
Any food may taste good, but not all foods are actually good for your body. Avoid eating high-calorie foods like hamburger and fries because they are the main culprit why you get fat. Also, limit your intake of foods with high added sugar content
2. Stock healthy foods in the refrigerator.
Instead of stocking chips, chocolates, and processed meat in your fridge at home, fill it with vegetables, fruits, and whole wheat bread. This way, you would be sure that every time you get hungry, you will not be tempted to stuff unhealthy food into your mouth.
3. Drink a lot of water.
Drinking a lot of water does not only keep you hydrated and healthy. It can also help you burn more calories. Moreover, drinking water whenever you are hungry can make you feel full, thus limiting your food intake.
4. Be physically active.
An active lifestyle will help you burn more fats and calories. Instead of watching television or checking on social media whenever you are bored or you want to relax, engage in a recreational sport like cycling or badminton. Walking your dog in the park will also do.
5. Make exercising part of your daily habit.
A 30 to 45-minute exercise a day can help you lose or maintain your weight. It can be a cardio exercise like jogging or you can do to the gym for strength training. You may think this can take much of your time but this is essential not just to stay fit but for your overall health.
6. Eat slowly.
Eating fast can make you take in much more foods than necessary. If you want to limit your calorie intake, regulating your food consumption is the first step. When you eat slowly, chew your food well, and drink water in between, you get full quicker.
7. Use chopsticks.
Using chopsticks may be difficult and uncomfortable, but it can make you feel full easier like in no. 6 because it allows you to finish your meal slowly. This is the secret why most Asians who use chopsticks are slim.
8. Use small plates for your meals.
If you use big plates, you are tempted to fill it with more food. However, if you use small plates the amount of food you put on it is lesser too.
9. Eat more high-protein food.
A high-protein diet like the egg is known to boost metabolism—that means more calories are burned. Also, high-protein food can help reduce appetite so your food consumption is minimised.
10. Lessen added-sugar intake.
Most processed food products have high added-sugar content. Sugar can lead to diabetes and other health-related risks, which are more triggered if you are overweight. For this reason, avoid eating processed products and other foods with too much sugar as much as possible.
11. Get enough sleep.
Lack of sleep makes you eat more to compensate for your body’s lack of energy source. If your body is sleep-deprived, your appetite hormones become irregular, causing poor control over your desire to eat.
12. Eat more food with fibre.
Foods with the so-called water-soluble fibre can help you lose weight since this kind of fibre has the capacity to make you feel full. This results in the decrease in your appetite so you naturally eat less. Fibre can also help you avoid diarrhea, bloating, and other stomach discomforts.
13. Eat small but frequently.
You have probably heard about ‘small but frequent eating’ already. This means you can eat more than three times a day but each time you eat a small amount of food. Each meal should contain regulated calorie and fat content, while the in-between snacks keep you from being hungry.
14. Drink green tea.
Drinking organic or unsweetened green tea may help you burn unwanted fats. Aside from being a source of antioxidants, which are good for your cells, green tea is also known to increase belly fat burning and even energy expenditure.
15. Set your mind on staying fit and healthy.
Self-discipline is the number one factor that can make your fitness goal successful. By focusing on your goal to fight obesity and stay healthy, you become more determined to eat right and keep a regular exercise habit. Your mind becomes stronger against the tempting unhealthy food and products that can increase your weight.
Be a Fitness Advocate
Being busy is not an excuse to take care of yourself. Always remember that health is wealth so if you want to give your best to your job and other responsibilities, then you should remain healthy. Moreover, if you want to take care of the health of your family, then you must start with yours.
If you are suffering from obesity and nothing happens in spite of following the tips above, then it is time that you consult a physician. You may also try adding dietary supplements to your weight loss plan. However, make sure that you ask professional healthcare advice first before using any product to make sure it is safe and proven effective.