Diet and exercise go hand in hand; however, when it comes to weight loss, you need to be in a caloric deficit in order to lose fat.
Before going cold turkey and planning out an unreasonable diet, begin by incorporating healthy habits into your daily routine.
Eventually, these habits will turn into a lifestyle and not only result in weight loss, but a healthier lifestyle because, as we know, health is wealth.
5 Simple habits to incorpotate
a) Meal Prep
Meal prep can help make significant changes to not only support weight loss but promote a healthier lifestyle. It’s common to get caught up in the hustle and bustle of everyday life, especially when on the road, where it can be hard to find healthy meals. Meal prep sets you up for success by planning out healthy and nutritious meals, and that can be eaten at home or on the go. Meal prep also helps individuals who track their macros.
b) Whole foods
Eating a whole food diet ensures that you are ingesting nutrients and vitamins with each bite. Whole foods are more nutritious, less calorie dense, and keep you satiated longer than processed foods that have empty calories.
Every meal and snack you eat in a day must have varieties of whole foods such as:
- Protein: Meat, poultry, eggs, fish, legumes, nuts, seeds, seafood.
- Healthy Fats: Olive oil, coconut oil, avocados.
- Whole Grains: Quinoa, brown rice, buckwheat, barley.
- Vegetables: Cauliflower, kale, spinach, broccoli, cucumbers
- Fruit: Bananas, apples, berries, oranges, pears.
c) High protein diet
High protein foods also keep you feeling fuller…longer – resulting in a less snacking = less caloric intake.
Replacing carbs and fat with lean protein reduces hormone hunger and boosts metabolism.
d) Intermittent fasting
Intermittent fasting is a simple and sustainable way to achieve weight loss. By cutting down your eating window, you’ll also be cutting out unnecessary calories.
When your body gets into the fasted state, which happens 8-12 hours after you have eaten, your insulin levels lower, helping your body burn more fat.
Benefits of IF:
- Increased Weight Loss
- Increased Energy Expenditure
- Improved Blood Sugar
- Improved Brain Function
Getting enough sleep is an integral part of living a healthy lifestyle and weight loss.
Lack of sleep can affect your body’s neurotransmitters, Ghrelin, and leptin. Ghrelin controls hunger, and leptin controls fullness. When your body is lacking sleep, your neurotransmitters are affected; Ghrelin increases, and so does your appetite, while leptin decreases, and so does your feeling of fullness.