10 Simple Tips To Stay Slim, Hot and Healthy
Staying slim and fit is not just for good looks, it is also essential for one’s health. To accomplish this goal, figure out your ideal body weight based on your gender, age, height, body frame, and body type. There are multiple formulas to calculate this.
You can also calculate your BMI (Body Mass Index) using your body weight and height to determine whether you are underweight, overweight or have an ideal weight. It is widely used and also recommended by the World Health Organization.
You can follow some tips and tricks to stay healthy and avoid unwanted pounds from creeping up on you. Most of these suggestions involve improving your lifestyle, keeping a regular routine, exercising and following some basic diet rules. Also, your determination to stay fit and healthy will go a long way in making your efforts successful.
Here are the top 10 tips to stay slim, hot and healthy:
1. Stop Eating When Your Belly is 80% Full
Eating slowly will help you realize your level of fullness. It takes around 20 minutes for the brain to notice that you are full. Researchers explain that eating slowly will also boost satiety. It will allow you to enjoy and really taste your food.
- Only eat when you are hungry not when you’re bored, stressed, or lonely.
- Don’t eat before going to sleep. Consume your last meal or snack about 2 to 3 hours before going to sleep.
- After consuming a snack, wait 3 hours before consuming your next snack. Also, wait 5 hours after eating big meals.
- If you miss a meal, eat fruits and vegetables before consuming a meal. Studies have shown that after fasting for 18 hours, the body craves fattening food to store up on calories.
- If you can, try out a detox diet once a week.
2. Keep an Eye on Portion Sizes
Most people do not realize how portion control can help support weight loss efforts. In a 2004 study involving 329 overweight participants, 38% of them lost 5% of their body weight after practicing portion control for 2 years. The study was conducted by researchers at the Summa Health System in Ohio.
To reduce your portion sizes and avoid mindless eating, follow these tips:
- Downsize your dishes by using smaller plates, bowls and even serving spoons. In a 2008 study published in the American Journal of Preventive Medicine, participants were asked to serve ice cream for themselves in 17- and 34-inch bowls. Researchers found that people, even nutrition experts, who used larger bowls served themselves 31% more ice cream than those who used smaller bowls.
- Serve beverages in tall, narrow glasses instead of small and wide ones as they appear to have more liquid, thus making you think that you are drinking more.
- Do not eat chips and other packaged snacks straight from the bag.
- When at a restaurant, request a half order or smaller portion of your chosen entree.
3. Detox Drinks
Drink warm water with 1/2 lemon juice first thing when you wake up in the morning. This will boost your digestion, eliminate toxins, balance out the pH levels and will you keep a healthy weight.
Another way you can do this is by mixing 1 to 2 teaspoons of raw apple cider vinegar in a glass of water and consume this twice a day. You may add honey to sweeten it.
Even though lemons and apple cider vinegar are acidic, they have an alkalizing effect on the body. Be aware that this might cause heartburn if you consume too much.
You can also consume detox smoothies that will support your body’ natural detoxifying abilities. Another great factor is the fact that they will count as a serving of fruits and vegetables.
4. Get off the Couch!
Lack of physical activity is the most obvious yet neglected cause of unhealthy weight gain. People fall into the illusion of losing weight and staying slim with different weight loss diets, while disregarding the most basic rule—you must exercise to burn calories.
You do not need an intense workout. In fact, you can enjoy a physical activity of your choice like brisk walking, running, jogging, swimming, dancing, aerobics or cycling. Even gardening can be great exercise as it helps you burn more than 300 calories per hour.
Regular, moderate exercise will also improve your mood and reduce stress. Once you figure out the activity of your choice and fit it into your daily routine, you will enjoy your exercise and do it regularly with enthusiasm.
Also, try some simple yet effective ways to increase your physical activity, such as taking the stairs instead of the elevator and parking your car a mile or so away from your destination so you can walk that distance.
5. Eat a Healthy Breakfast
Studies have discovered that people who miss breakfast in the morning and eat fewer times during the day tend to weigh more than people who consume a healthy breakfast and eat 4 to 5 times a day.
Researchers also believe that consuming a protein breakfast is the main way to slimming down, this makes you feel full longer through the day and helps with appetite control.
Try some protein-rich breakfast recipes, such as:
- A high-protein smoothie
- Boiled eggs
- Cottage cheese and fruits
- Greek yogurt
- Fortified cereal with milk
You can consume foods that are high in fiber like oatmeal and sandwiches on whole grain bread. Switch out your morning coffee with green tea as it has a strong antioxidant that will support fat burning.
6. Identify Your Hunger
More often than not, people confuse thirst for hunger and end up eating a snack when the body is actually demanding water. The hypothalamus, the area of the brain that controls hunger and thirst, sends the same signal for both.
To determine if you are hungry or thirsty, drink a glass of water and wait at least 15 minutes. If your desire to eat subsides, then you were probably thirsty, not hungry. Symptoms like a headache and fatigue may also signal the need for more water in the body.
7. Steer Clear of Fatty Fast Food
Junk food and carbonated drinks are one of the main reasons for obesity. Start consuming healthier food choices that will cut down fats and calories in your diet.
Here are some tips to help you make better food choices:
- Replace fries with fruit, yogurt or salad.
- Go for baked or grilled rather than fried foods.
- Try plain popcorn over high calorie, oil popcorn.
- Rather than consuming products that are from refined grains, go for whole grain pasta, whole grain bread, whole grain cereal and brown rice. Review food labels for whole-grain ingredients like whole oats, whole rye, whole wheat, buckwheat, whole-grain barley, millet, and quinoa.
- Eliminate any high-calorie sauces and mayonnaise and go for plain bread.
- Stop consuming sodas and go for a lemonade, green tea or herbal teas.
8. Stress Less
Stress is one of the most common factors contributing to weight gain because it increases the rate at which your body stores fat and reduces your ability to burn fat.
The release of cortisol during stress increases appetite, causing people to reach for comfort foods. Also, stress makes you crave sugar because sweet and high-fat foods stimulate the brain to release chemicals that increase pleasure.
Instead of fighting stress with emotional eating, try relaxation exercises like deep breathing, yoga, and meditation. Include more foods rich in vitamins B and C, magnesium, and calcium in your diet. A deficiency of these nutrients can cause an increase in your cortisol levels and food cravings.
Omega-3 fatty acids also reduce stress and aggression, increase metabolism and facilitate weight loss. So, eat more oatmeal, almonds, avocados, oranges, berries, whole-grains, spinach, skim milk and yogurt to beat stress in a healthy way.
9. Get Proper Sleep
Researchers also explain that not receiving enough sleep at night can cause weight gain and obesity. Sleep deprivation reduces the metabolism and has bad effects on the hormones. All of these will cause an increase in your appetite and decrease in your satiety or sense of being full.
These people are more likely to consume food late at night and tend to go for high-calorie foods .
To get a good night’s rest, establish a bedtime routine like taking a bath, a few minutes of reading or meditation. It’s best to turn off your lights, find a relaxing environment, get rid of Tv’s or computer by your bed.
It is usually suggested to stick to a schedule of going to bed and getting up in the morning at the same time every day.
10. Get Regular Medical Check-Ups
Keep track of your weight and if you experience sudden or unexplained weight gain, consult your doctor to rule out the possibility of an underlying condition like diabetes, hypothyroidism, polycystic ovarian syndrome, menopause, depression and Cushing’s syndrome.
Underactive thyroid or hypothyroidism, for example, slows down your metabolism and causes weight gain or difficulty losing weight.
Certain medications like antidepressants, antipsychotics, high blood pressure medications, diabetes medications, corticosteroids and oral contraceptives can also lead to weight gain as a side effect.
You know someone who is overweight? Share this post with your friends, as you might help someone in need, Cheers!
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