The quest to shed stubborn pounds can be frustrating and stressful. It can be difficult to make the changes needed to see real, permanent weight-loss. Some people are tempted to resort to fad diets, food trends, and costly surgeries.
However, it is possible to make that much-desired loss of pounds happen naturally. You can transform your body and feel healthier by implementing healthy habits and lifestyle choices. You’ll be proud of your progress and the work you put into eating healthier and moving more.
Your diet fuels your body so it’s important to be mindful of what you eat. A consistent workout routine can lead to big changes both physically and mentally. Your lifestyle choices can lead to less stress, better mood, and a slimmer physique.
-
Reduce Inflammation
Do you have relentless and uncontrollable cravings? Do you find yourself mindlessly eating even when you know you should be full? You could be suffering from chronic inflammation. This inflammation can make it close to impossible to get your eating habits under control.
Chronic inflammation can lead to a whole host of health problems like heart disease and cancer. It can also lead to weight gain and obesity. Reducing your inflammation is a good first step on the road to sustainable weight loss. You’ll feel better and reduce cravings so you can make smarter dietary choices.
Inflammation can put your body in a constant mode of defense. It’s response to the inflammation is to attack the damaging cells. However, it can also attack healthy cells in the process.
This inflammation can also cause your body’s system to function improperly. It could lead to insulin resistance, signalling the body to store extra fat. It can also disrupt your response to leptin, the hormone that triggers cravings and tells your brain when you’re full.
Eating processed foods is a huge cause of inflammation. Lunchmeats, margarine, and fried foods all create a toxic storm in your gut. Sugary, refined foods like doughnuts, candy, and soda all lead to increased cravings and inflammation.
To best reduce inflammation, focus on eating a natural diet of whole foods. Try to eat a rainbow of fruits and vegetables. Healthy fats, whole grains, and beans and legumes are all filling, satisfying, and anti-inflammatory.
Make a personal goal to have at least one anti-inflammatory food with every meal. Start your day with delicious avocado toast made with whole-grain bread. Adding a leafy green side salad to lunch can give you added nutrition and an energy boost for the rest of the day. A bowl of berries and cherries can satisfy a sweet tooth after dinner.
Once you start adding these foods to your diet, you might be surprised at how much better you’ll feel. You’ll be less sluggish and feel more vibrant. You’ll likely have fewer cravings and notice that you feel fuller longer.
-
Get Moving
One of the basic rules of weight loss is that you have to burn more calories than you eat. The easiest way to do this is to simply move more. You don’t have to run a marathon to successfully shed some pounds. Small lifestyle changes can make a big difference.
Try to walk or ride a bike instead of driving to a friend’s house. Take the stairs instead of the elevator at the mall. Go on a nightly walk as a family instead of watching television. These little changes can add up to burning some serious calories.
You’ll be more likely to stick with an exercise routine if you find something you enjoy. A dance or kickboxing class can be a fun way to break a sweat. A group class is a great way to keep your energy up, especially if you are competitive. The trick is to find a combination of workout methods that work for you and do them consistently.
It can take a while to see significant body change so it’s important to find a way to continue to motivate yourself. For some, the rush of endorphins is enough to not skip their workout. However, others need a little extra boost to stay dedicated.
Reward yourself with that cute new pair of running shoes after you’ve run a total of a hundred miles. Schedule a spa day to celebrate attending class ten weeks in a row. Everyone is different so it’s important to find what works best for you.
-
Watch Your Macros
You might already be counting your calories, however, all calories aren’t created equal. It’s essential to balance your macronutrients for successful weight loss. You could be eating too much of one macro and sabotaging your efforts.
Macros are the caloric components of the foods you eat. Fat, carbohydrates, and protein are all necessary. However, it’s important to not eat too much or too little of any of them. A food journal or tracking app can help you calculate your macros.
Everyone has different macro needs depending on their body chemistry and lifestyle. It might take some trial and error to discover which ratio feels right for your body. By finding the macro combination that works for you, you can truly transform your body.
-
Hydrate Well
When your body is sixty percent water, it’s important that you drink enough of it. Being hydrated can help you be more energized and more alert. Drinking plenty of water flushes toxins from the body and aids your digestive system in working properly. It’s also calorie-free and can even help suppress your appetite.
There’s no magic number of how much water you should drink a day, but you should drink enough that you never feel thirsty. Staying on top of your hydration is easier than trying to remedy dehydration. You should also increase your water intake if you’re active or exposed to hot temperatures.
Creating good habits can ensure that you drink adequate water every day. Drink a glass when you first wake up, even before reaching for the coffee. Carry a water bottle with you so you can sip throughout the day. You can even add a few fresh berries or splash of lemon juice if plain water isn’t appealing to you.
-
Build Muscle
Another way to rev up your metabolism is to increase your muscle tone. Many striving for weight loss focus on cardio and neglect to build muscle. However, strength training can play a vital role in weight loss.
It’s a good strategy to weight train at least three days a week for the most benefit. You might see a slight increase in weight at first as muscle is much heavier than fat. However, changing your body composition will be beneficial in the long run.
With increased muscle comes an increased metabolic rate. Your body fat percentage will likely decrease as you gain muscle mass. Plus, you’ll be stronger, less prone to injury, and be boosting your overall health.
Conclusion
Reducing inflammation and staying hydrated will allow your body’s systems to function properly. Moving more and building muscles will make you feel and look slimmer and more energized. You’ll create a wellness routine that can improve all aspects of your day to day life.
Losing weight naturally takes commitment and hard work. You can experience a real transformation if you create an eating and exercise plan that works for you. You’ll feel great and have the satisfaction knowing that you’re living a healthy life as your best self.
