Top 10 Healthy Habits You Should Follow to be Fit and Healthy
You’ve probably heard and read dozens (maybe hundreds) of times that to lose weight, you need to eat fewer calories than you burn. However, our body is not a “stove” that just burns calories, nor does it process all foods in the same way.
To lose 1 kg of subcutaneous fat, we need to consume 7000 kcal less with food than we consume with daily activity and basal metabolism or to burn 7000 kcal more with daily activities and basal metabolism than we consume with food.
If you include these 10 healthy habits in your daily routine, you can reduce empty calories and get more of the ones that your body needs the most.
1. Eat Slowly and Chew Well
Research has shown that people who eat fast also gain weight faster than those who eat slowly. If you eat slowly and chew well, you will feel full, even if less food is eaten. To get into the habit of chewing easier, you can start by counting the bites and how many times you chew each bite.
2. Drink Water
Hunger is often confused with dehydration. Studies show that people who drink two glasses of water before a meal feel fuller and eventually eat less. All healthy diets primarily use this technique for weight loss.
Dehydration can slow down your metabolism by about 3 percent. With a bodyweight of 130 pounds, that would mean about 45 calories less per day, which is a total of 5 excess pounds per year.
3. Choose Healthy Fats
There is a misconception that you need to eliminate fat intake if you want to lose weight. In reality, we cannot live without fat. Our body uses fats for energy, it’s great for healthy hair, skin, and nails, absorption of vitamins, and normal daily bodily functions. Healthy fats have many other health benefits for our body, such as heart disease protection, cancer prevention, protection against Alzheimer’s disease and depression. Healthy fats are normalizing blood pressure and lowering bad cholesterol. Healthy weight loss diets involve the intake of healthy fats. Choose sources of fat such as nuts, seeds, fish, avocado, extra virgin olive oil, tofu, and almond milk to help you lose weight.
4. “Eat” Your Juice
Eat your juice and don’t drink your fruits. Sounds funny, but someone had to remind you how it’s done.
A glass of 200ml of orange juice has 93 calories, 16.4 grams of sugar, and zero fibre. One orange has only 62 calories, 12 grams of sugar, and 3 grams of fiber, and the digestion system slows down the flow of sugar into the bloodstream, which means that you absorb fewer calories. Eat whole fruits instead of juices because this reduces the risk of diabetes by up to 26 per cent.
5. Don’t Skip Breakfast
Given the morning rush, sometimes we all skip breakfast. This practice is bad for our overall health. If you wake up earlier and make time for breakfast, you will not only get the energy to start the day but also reduce the chances of gaining weight and developing cardiovascular problems. Research has shown that breakfast helps with weight loss.
Another research has shown that if you combine eggs for breakfast, you can increase your chances of losing pounds compared to, for example, eating pastries for breakfast. This is because the high protein level in eggs keeps you full longer.
6. Include Daily Exercise
Physical activity has many benefits for your mind and body in terms of losing weight, and it improves your mood. The best answer to your questions “how to lose fat in a healthy way?” is “by training”!
Try to be active for at least 30 minutes every day. And remember—it doesn’t have to be expensive and boujee.
Try these tips to get started:
- Get off the bus one stop earlier.
- Take the stairs instead of the elevator.
- Go for a run or a walk with your dog.
7. Reduce Your Sugar Intake
Yes, it is the hardest, but without this things won’t work out. Every time you grab the chocolate, remember you’ll need to run for one hour to burn those calories. Eating chocolate is easy, but running for an hour is hard.
8. Try Intermittent Fasting
We can say that this is the biggest trend in the world of nutrition at the moment, and it means abstaining from food for a certain period of the day, most common for 16 hours.
So, the pattern is simple – 8 hours a day you are allowed to eat practically everything (don’t overeat), and for 16 hours you fast and only take drinks such as water, black coffee, and green tea.
The idea is that abstaining from food for longer than usual helps to bring your body into a state of ketosis, which stimulates fat burn.
Fasting also gives your digestive system enough time to rest, which potentially reduces digestive conditions and strengthens the digestive system. It can also help you achieve regular bowel movements, as your body rests and cleanses itself of toxins.
Other benefits of intermittent fasting include weight loss, normal blood pressure, improved insulin resistance, improved mental status, and reduced inflammation.
9. Forget About Alcohol
Alcohol drinks are very high in calories. And if a glass of beer is good after a workout, when watching a game with friends, or after lunch, now that it has a little over 100 calories. So, if you are planning to lose weight, forget about getting drunk with friends. Or at least reduce the number of drinks to a reasonable level. A glass of red wine a day won’t hurt, but do not overdo it, you can have a good time without alcohol.
10. Sleep at Least 7 Hours a Night
A small change in sleep affects the number on the scale. Research shows that those who sleep five hours or less are five pounds heavier than those who sleep at least seven hours. Lack of sleep can lead to inefficient regulation of your body’s energy balance, metabolism, and appetite.
On the other hand, if you sleep for more than 8 hours your hormone level increases and your body goes into fat storage mode. You will probably eat more—about 500 calories a day more. Save your calories and have somewhere between 7 and 8 hours of quality sleep.
Adopt New Habits Today
Recommended amounts of physical activity, daily water intake, or hours of sleep may seem unattainable to you at first. Try setting smaller goals, to begin with, and gradually set them higher until you reach the desired results.
We hope that these tips have helped you to think differently about weight and fat loss.
If you adopt these healthy habits, you won’t need strict diets for weight loss. What you need are persistence and willpower.
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