Are you embarrassed of having to go to the plus size section of department stores to find shirts and pants that fit you? Do you detest that 10-minute walk from your home to the bus stop or train station? When was the last time you were able to climb up a flight of stairs without feeling like you were about to die?
Losing those extra pounds will not happen overnight. It will take significant time and effort, and will test your determination and patience. Those fad diets and weight loss supplements? Yes, they may result to you losing some amount of weight in a short period of time, but they are not always sustainable. To enjoy a healthy weight for life, long-term commitment and hard work are necessary.
Drink a glass of water as soon as you wake up.
After several hours straight of not eating or drinking anything while you are asleep, your body will need something to rev it up to start your day the right way. So, as soon as you get out of your bed, you should drink a glass of cold water to kickstart your organs. This not only boosts your energy and metabolism, but also helps you burn more calories throughout the day.
Do some stretching exercises in the morning.
Do not hit that snooze button in the morning! Instead, dedicate that 10 minutes of extra sleep to doing a few stretching exercises. It allows better blood and oxygen flow in your body, ensuring that your brain and other organs are ready to perform their jobs for as long as you need them. It also helps you feel less tired and groggy. Some examples of good early-morning stretches are neck extensions, overhead stretch, knees to chest stretch, on-the-spot power walking, forward bends, side stretch, and squats.
Drink a glass of water before every meal.
A glass of water before eating can help make you feel a bit fuller, so you are likely to eat less. It also aids in the proper digestion of your food, and ensures that the minerals and nutrients from the food that you eat are absorbed by the body.
Do not skip breakfast.
Your body works like a car. It needs fuel in order to run. It should be fed the right kinds of food to effectively perform its functions. Everyday, before heading out for work or school, you have to give your body the fuel that it needs, whether a bowl of oatmeal with fruits or a plate of scrambled eggs and bacons with Brussels sprouts and Greek yogurt dressing, to let you concentrate on tasks and partake in various activities throughout the day.
Use smaller-size plates.
Did you know that the size of the plate that you use for your meals may have an effect on how your brain functions as you are eating? If you use a large-size plate, your brain will likely make you think that you have not placed enough food and have to add more until every inch is covered. This may lead to you eating more than how much you should to lose weight. With a smaller plate, you may be able to eat just the right amount and stay within your recommended caloric allowance.
Introduce more high-fiber foods in your diet.
High-fiber foods, like rice bran, corn, wheat, apples, bananas, broccoli, and carrots, can weaken your cravings for more servings of pretty much every kind of food each time you eat. They are great at helping make sure that your digestion goes smoothly, and your blood sugar is maintained at its healthy level. They are rich in vitamins and nutrients that are useful to the body, and contain antioxidants that protect you from a wide variety of infections and illnesses.
Have plenty of fruits and vegetables.
Fruits and vegetables are low in calories, so they are great for anyone trying to lose weight. In addition, they are also rich in fiber, vitamins, minerals, and nutrients, so they are valuable in ensuring your body’s good health and well-being. As the saying goes, “an apple a day keeps the doctor away.”
Skip the junk food aisle the next time you go grocery shopping.
Junk foods are literally made up of junk ingredients that have no nutritional benefit to your body. They are high in fat, salt, sugar, and calories. If you have a habit of finishing a large bag of chips on your own in one sitting almost everyday, you should stop doing that, and start looking into healthy alternatives to satisfy your hunger. Too much junk foods can lead to memory problems, heart disease, liver damage, kidney disorders, cancer, and mental health issues.
While it is possible to lose weight just by eating less, it is strongly advised to also get into a regular exercise routine to strengthen your muscles. Through cardio, weight training, and other exercises, you can burn more calories and get down to your ideal weight faster. They can also improve your mood and energy levels, and boost your strength, stamina, and endurance.
Say goodbye to soda and alcohol.
Did you know that a can of soda contains 140 to 160 calories? So, if you drink three a day, or one every meal, that is almost 500 calories! Soda and alcohol are high-calorie drinks that, if you completely remove from your daily diet, can make a big difference sooner than you expect.
Pay your doctor a visit.
People who are overweight and obese are not only more prone to getting tired more easily, ankle and joint pains, and shortness of breath, but they are also at high risk of developing serious complications and diseases that affect the arteries, heart, kidneys, liver, brain, and many others. Therefore, consulting a medical expert on a regular basis, especially before you jump into any diet and weight loss plan, is a must.