2024-01-13 17:30:00
As the new year dawns, many people decide to go on a diet. The reasons are varied, from weight loss to overall health. There are countless ways to lose weight. Sometimes, small daily actions can go a long way toward our goals. According to a review of scientific research published in 2018, the key to sustainable weight loss extends beyond diet and exercise. Studies suggest that the best approach to maintaining weight long-term is a healthy lifestyle, such as regular physical activity, a healthy diet, not overeating, managing stress, and avoiding tobacco and alcohol. Instead of making major lifestyle changes, achieve your weight loss goals by adjusting your daily habits.
1) Eat a healthy breakfast
Starting your day with a balanced mix of protein, whole grains, and fruit provides sustained energy that kickstarts your metabolism and curbs morning cravings. A balanced, healthy first meal can give you a huge psychological boost for the rest of the day.
2) Keep enough moisture in your body
Research has shown that drinking water before meals can increase satiety and reduce calorie intake, supporting healthy weight management. Drinking plenty of water throughout the day helps with digestion. It also helps expand the stomach and can temporarily reduce hunger by increasing the feeling of fullness through meals.
3) Prioritize protein
Studies show that protein-rich foods boost metabolism, reduce hunger, and help preserve lean muscle mass during weight loss. Because there is a caloric deficit during a diet, muscle tissue can be viewed as a nutrient-rich source of calories that the body can break down for energy. This is why protein is more important for people who are actively losing weight.
4) Eat more fiber
Fiber is an aid in weight loss. According to a 2022 review, this essential nutrient promotes satiety, aids digestion, and helps stabilize blood sugar levels. Fiber slows down the movement of food through the digestive tract. This is why fiber helps you feel fuller for longer. Additionally, most fiber cannot be completely broken down by the body, which means that calories from those carbohydrates are not absorbed into the bloodstream for use or storage.
5) Let’s control NEAT
Non-exercise thermogenesis (NEAT) can have a significant impact on your weight loss journey. NEAT refers to the portion of calories burned by engaging in voluntary physical activity other than regular exercise. Use the pedometer inside your smartwatch to determine your average daily number of steps and try to keep this number from dropping. If you don’t want to reduce your calorie intake, you can increase your step count.
6) Let’s control EAT this time
EAT stands for thermogenesis from exercise activity and refers to the calories burned during exercise. Aim for 30 minutes of moderate to intense exercise to burn calories and build muscle mass. It’s also important to try to find exercises that are fun and easy to manage so that you can maintain consistency over the long term.
7) Keep a food diary
These simple daily practices can increase your awareness of your eating habits, making it easier to identify areas for improvement and stay accountable. According to research, these mindfulness practices are associated with significant weight loss.
8) Get enough sleep.
The National Sleep Foundation says persistent sleep deprivation disrupts the hormones that control appetite, increasing cravings for unhealthy foods. Aim for 7 to 9 hours of sleep each night. Lack of sleep can affect the hormones that regulate hunger, increasing appetite and potentially leading to weight gain.
9) Avoid late-night snacks
Late night snacking can hinder your weight loss efforts. Studies have shown that eating at night reduces fat oxidation, which can lead to fat gain. Set a block time for dinner to give your body enough time to digest it before bed.
10) Let’s create accountability
Holding yourself accountable is an effective way to achieve your weight loss goals. Share your weight loss goals with friends and family, or join a community. Accountability increases motivation, making it more likely that you will stick to healthy habits.
※This is an online article from Weekly Chosun.
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