Here are 3 Ways to Boost Your Weight Loss Goals to help keep you on the right track this year.
Maintaining a healthy lifestyle in the midst of everyday demands can be challenging. When work, school, or other commitments build up, it's easy to let healthy living become a second thought. Regardless of how busy life may be, a healthy lifestyle is essential to keep you focused, energized and functioning at your best. Here are 3 Ways to Boost Your Weight Loss Goals this year to help keep you on track for healthy life tips.
Eating Plenty of Fiber and Protein
Fiber is an important nutrient that’s often overlooked. Fiber refers to carbohydrates that cannot be digested by your gut. It is classified as either soluble or insoluble, depending on whether it dissolves in water (soluble) or not (insoluble). Including plenty of fiber in the diet can increase the feeling of fullness, which helps keep you from overeating and potentially help lead to weight loss.
Some fiber-rich foods to include in your diet:
- whole-wheat pasta, whole-grain bread, oats, barley, and rye
- fruit and vegetables
- legumes and beans
- nuts and seeds
Eating a high protein diet can help build lean muscle when combined with exercise. Lean muscle helps to burn more calories throughout the day, which can also help with weight loss.
Some protein options to include in your diet:
- Lean meats; chicken breast, turkey
- Seafood; salmon, tuna
- Vegan Options; tempeh, legumes, nut butters
Manage Your Stress
Stress triggers the release of hormones such as adrenaline and cortisol, which initially will decrease the appetite as part of the body’s fight or flight response. Cortisol signals the need to replenish the body from the preferred source of fuel, which is carbohydrates.
However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.
Some ways to help manage stress:
- yoga, meditation
- breathing and relaxation exercises
- spending some time outdoors, for example walking or running
30 Minutes of Exercise a Day
Sitting too much has become known as the “ new smoking.” Primarily because long periods of sitting burn fewer calories and can lead to weight gain. If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down.
Researchers suggest that 30 minutes of moderate activity is suggested for beginners not only because the workouts are shorter and less vigorous, but also because they won't totally deplete a person's energy.
Here are some examples of moderate activity:
- Brisk walking
Keep in mind that these are aerobic activities. Try to include strength-training at least twice a week and stretching for flexibility is important to help lower your risk of injury.
Aside from the activities listed above, there are plenty of ways to incorporate at least a little bit of extra physical activity into your daily routine. Find out what best fits your schedule and begin to set the habit of getting in a quick morning or afternoon workout and sacrificing some TV time for a quick workout session - it’s also a great way to de-stress after a busy day.
Other Tips for Staying Healthy:
5 Simple Ways to Improve Your Nutrition and Wellness
6 Meal Planning Tips To Simplify Healthy Eating
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Disclaimer: I am not a Registered Dietitian or Physical Trainer. The nutrition and diet information provided on my blog is not to be interpreted as medical nutrition therapy or advice. If you are on any medications for chronic disease or other health issues, please consult your doctor or health care provider before making any significant changes to your health and wellness.
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