Maintaining a healthy body mass index and weight is a top priority for many people. However, the process can be a very daunting task.
Observing a good and healthy diet as well as exercising is a must if you want to achieve that summer body and maintain it. Many people may know from experience how hard that can be. Some people may also choose to fast or practice certain dieting habits to help lose weight quickly.
Losing weight does not have to be a complex or tedious task if you simply watch what you are eating and implement good eating habits, your body will automatically get healthier.
Stress can also be a factor in a sudden gain in your weight, you can read more about managing your stress here.
There are a lot of factors that come into play while preparing yourself for your weight loss program. We will go through all of that in detail so that you can ascertain how well your current diet is looking up to the standards of a good healthy diet and adjust it accordingly.
Always Watch What You’re Drinking
The easiest way to lose weight is to simply avoid all sweetened and aerated beverages. Regular consumption of sodas and other sweetened juices offers almost no nutritional value and at the same time packs your body with calories that just slow down your goal of losing body fat and messes up your metabolism.
Apart from sodas, alcohol is also a beverage that adds fat to your belly. Alcohol also affects your decision making which makes you more susceptible to overeating. So it is advised to keep your alcohol consumption in check in order to be healthy and fit.
Many studies have been conducted on people who regularly consume beverages such as sodas and other alcoholic drinks and it was found that they were more likely to have belly fat than the people who avoided such beverages in their place, you can opt for more healthy alternatives such as water or green tea. These beverages are calorie-free and offer you more antioxidant qualities.
Increase The Iron Intake In Your Diet
Iron is an important mineral that is very crucial for many bodily functions. Iron deficiency can lead to many health complications such as tiredness, fatigue, and shortness of breath among other things.
One of the side effects of iron deficiency in the human body is that the secretion of hormones from the thyroid gland gets hampered. These hormones are responsible for your metabolism and an upset in their balance can hamper your weight loss goal.
Iron deficiency is also the main cause behind anemia and an anemic person can have a really hard time getting back to a healthy body mass index.
Once you have managed to get your iron levels back to normal, you will experience a slight change in your body weight which will go hand in hand with your body mass index and waistline.
High iron content can be found in foods like shellfish, spinach, legumes. Red meat, turkey, pumpkin seeds, broccoli, and dark chocolate.
Reduce The Intake Of Refined Carbs In Your Diet
Refined carbohydrates are found in sugars or refined grains that lose their nutrients after being processed. Refined carbs can cause irregular spikes in your blood sugar which lead you to crave food more.
People who consume refined carbs regularly in the form of pastries, white bread, pasta, and other processed foods often have excess belly fat which they struggle to lose.
It is advised to reduce your intake of refined carbs and aim for whole grains like quinoa, barley, whole wheat, etc to maintain a carb-free body.
Try To Eat More Proteins
One of the simplest ways of reducing body fat is to ensure that you have a protein-rich diet.
People who have a healthy and high protein diet tend to have lesser body fat as proteins hold the key to holding muscle mass and maintain a healthy metabolism rate in your body.
If you are looking to burn fat then you should start incorporating ample servings of protein-rich food such as dairy products, seafood, legumes, etc.
Maintaining such a diet will aid your weight loss program as it can reduce your calorie intake and help curb your cravings.
Introduce A Little Vinegar To Your Diet
Vinegar has some fat burning properties that can help boost your body fat burning goal as vinegar gives you the feeling that you're full and controls your appetite.
People who consumed 30 ml of vinegar daily for 12 weeks showed a gradual decrease in their body weight.
Incorporating vinegar to your diet is not that difficult. You can simply drink apple cider vinegar by diluting it with water or use it as a salad dressing or make sauces with it.
Fiber-rich food is also known to be a potent weapon in the war against unwanted body fat. Fruits, vegetables, nuts, legumes, grains are all rich in fiber and healthy for your body.
Increasing the fiber intake can single-handedly reduce your calorie intake by a solid 10%.
Fiber moves through your digestive tract at comparatively lesser speed as compared to grains and cereals and it gives you a feeling of being full. Which is very helpful in kicking irregular eating habits and unhealthy cravings.
Go For Probiotics
Our bodies are full of bacteria. Some are harmful to us while others are an integral part of our bodies that helps our digestive system break down the food that we consume.
Probiotics are a type of bacteria that are found in our digestive systems. They play a vital role in keeping us healthy and as they can boost our immunity.
Various studies have indicated that increasing the amounts of probiotics in your body by taking supplements can help you keep your body weight in good shape.
Over 15 different studies have arrived on similar conclusions regarding probiotics in a person’s diet. These studies observed that people who were taking probiotics experienced a substantial boost in their weight loss as compared to those who were given placebos.
To introduce probiotics in your diet, you can go for well known probiotic supplements or eat probiotic-rich foods such as kombucha, kimchi, kefir, etc.
Healthy Fats In Your Diet
If you are looking to reduce fat then eating healthy fat can also go a long way for you. It is a well-known fact that fats digest slowly and don't let you feel hungry.
Eating food that is rich in healthy fats such as nuts, olive oil, etc can help you stay healthy and fit as well as lower your risk of getting weight-related diseases.
Keep in mind that at the end of the day, healthy fats are still fats. Large quantities of them can screw up your weight. A moderate amount of healthy fats in your diet can go a long way in keeping you slim and trim but too much of everything can be harmful.
Some examples of food that contain healthy fats are coconut oil, olive oil, nuts, seeds, avocados, etc.
Start Drinking Coffee
Caffeine found in most coffees is a very good fat burner as it augments the metabolism process in our bodies. Caffeine can increase metabolism by 3-11% and break down fatty acids at a much faster rate.
A 12-year large study of 58,000 people showed that the caffeine in their diets played a substantial role in their weight management.
Many people have different preferences when it comes to their coffee but if you are looking to lose weight then It is recommended that you avoid taking any sugar or cream with your coffee because sugar and creams are unnecessary calories.
Coffee can be acidic in nature and upset your body’s natural pH balance. To avoid that you can try introducing alkaline coffee into your diet!
Alkaline coffee tastes just like regular coffee so you don't have to worry about getting your regular coffee break ruined. It is low in caffeine but it has high levels of phytonutrients that will provide you a jolt of energy that will last you for hours.
Drink Plenty Of Water
Water is good for your health too! Drinking plenty of water can help regulate your calorie intake. Water can also replace any sweetened beverage that you used to drink.
People who are undergoing weight loss treatments are often told to drink a substantial amount of water throughout the day in order to keep their bodies as hydrated as possible.
To get the best hydration possible try alkaline water. It absorbs more quickly into your cells, detoxifies the body to improve circulation and boosts the immune system. Overall helping you manage a healthy weight.
In order to get alkaline water at any time of the day no matter where you are, we recommend the DYLN Water Bottle.
It will alkalize your water within 20 minutes and keep it cool for up to 24 hours. It also has a capacity of 950 ml so you can be sure that you’ll always have a supply of cold alkaline water on the go.
There is more than one path to take when it comes to losing weight. Knowing your body will help make the journey easier. Other than changing your dietary habits, you can also start a strict regimen of healthy exercises.
There are some special exercise routines that have been designed in such a way that they speed up your metabolism and fat burning process such as the High-Intensity-Interval-Training.
Activities like running, trekking, cycling, jogging, etc can also improve your body mass index and increase your stamina along with other health benefits.
Apart from exercising, sleep is also an important factor in keeping yourself fit and healthy.