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6 Habits For Easy, Healthy, And Sustainable Weight Loss

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6 Habits For Easy, Healthy, And Sustainable Weight Loss

For many of us, weight loss is not an easy subject to talk about.
But the good news is that if you build some good, healthy habits, it’s something that you can definitely achieve.
One of the most common mistakes for those who want to lose weight is to expect visible results in a very short time. Losing weight is hard work and should be done slowly so that the body can adapt to the changes.

So, for long-term and stable weight loss, it is necessary to be patient and work on it for a long time, accepting that real and durable results will not come overnight.
With the right habits you will notice the first results after a period of just 3 or 4 months.

So, let’s see which habits are necessary for achieving a sustainable weight loss.

Easy, Healthy and Sustainable Weight Loss

    Image: Daniela Vladimirova

    1. Ditch Drastic Diets

    Drastic diets may show some quick results, but unfortunately these disappear as soon as you start eating the wrong food again. However, this is not the only reason why you should avoid these regimes.
    Usually, this method is detrimental for your health. Research shows how harmful is for your heart to gain and lose weight too fast and repeatedly. Let me explain this to you: your heart pumps oxygen and blood throughout your body and since it must adapt to more or less body weight, this can cause a lot of stress. Plus this may cause irregular heartbeat, and in worst cases, heart failure.
    This is why it’s far better to lose weight in a healthy and gradual way and then maintain it with good habits.

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    Remember that calories are not the only thing that matter for your weight loss. Healthy diets must include nutrients in each meal, including protein, carbs, vitamins, and fiber. Also, in order to boost your metabolism it’s better to eat smaller quantities of food and eat more frequently throughout the day.

    Plus, chewing your food thoroughly for at least 20 seconds can significantly help your digestion. Good digestion is the first step to maintaining a healthy, standard body weight.

    2. Alternate Running And Walking

    “Laziness is nothing more than the habit of resting before you get tired,” — Jules Renard

    Sometimes laziness is understandably stronger than your motivation, and postponing workouts is a pretty common mistake. But if you want to lose weight, you must exercise too.
    Running is a good form of exercise if you want to lose weight, but alternating it with walking is enough to burn fat, and it doesn’t require high cardiovascular and muscular endurance.

    What I suggest is to workout at least 3 days per week. You can start slowly and increase intensity and duration every two weeks.

    When I was 18 I was overweight, and I had tried all possible kinds of diets without seeing many results. But then I started to exercise, alternating running and walking 3 times a week, and I followed a healthy diet. This made all the difference. From that time on I no longer had weight problems. After following this plan for a year I saw very good results and I understood that the best thing to do was not only to have good eating habits, but also to exercise on a daily basis- even if only for 10 or 15 minutes.

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    Run

      Image: Fe Ilya 

      3. Take a Walk Every Day

      Walking every day (or almost every day) is a good way of working towards weight loss, especially when you want to maintain the right weight well into the future. Walking burns calories and it helps increase your metabolism as well, and this is one of the most important factors in creating healthy, ongoing weight loss. Plus, it improves your physical fitness and overall health.

      Walking Every Day

        Image: Loren Kerns 

        4. Drink A Lot Before Your Meals

        One of the most common mistakes is ignoring how important drinking water is for our body to function optimally and for our general health.
        Research shows that consumption of water significantly boosts weight loss and the metabolism. However, it has been shown that it’s far better to drink water away from meals in order to help your digestive process. Plus, drinking two glasses of water before each meal will make you feel full and will prevent you from emotional eating – one of the worst enemies of weight loss.

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        Water

          Image: Vladimer Shioshvili

          5. Drink Apple Cider Vinegar

          Apple Cider Vinegar can be a good ally to you on your weight loss journey. It improves the digestion process, decreases cholesterol levels and blood glucose levels, and according to Dr. Jarvis, fat is burned more easily if vinegar is present in your body. However, it’s important to drink it in small doses, and experts suggest drinking 1 to 2 teaspoons apple cider vinegar in 1 glass of water before meals.

          Apple Cider Vinegar

            Image: Veganbaking.net

            6. Make Vegetables The Biggest Part Of Your Meals

            I can’t stress this enough: eating a lot of vegetables is one of the best habits you can build if you want to lose weight. It’s vital both for good health and to help us lose weight. But unfortunately, people tend to eat small portions of vegetables, and bigger portions of cheese, pizza, meat, and other high-calorie foods.

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            Vegetables provide a source of many nutrients, help to fill us up, and are low in calories- in addition to their many other positive health benefits. According to Mayo Clinic doctors, for weight control, the best thing to do is to eat healthy foods that provide low energy in high volumes, like fruits and vegetables.

            Vegetables

              Image: Sonny Abesamis 

              Featured photo credit: Run Away via flickr.com

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              Last Updated on December 2, 2021

              The Importance of Making a Camping Checklist

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              The Importance of Making a Camping Checklist

              Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

              There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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              Why You Should Have a Camping Checklist

              Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

              Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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              Here are some tips to help you prepare for your next camping trip.

              1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
              2. Find or create a good camping checklist that would best suit your kind of camping adventure.
              3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
              4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
              5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

              Now on to the checklist!

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              Here is how your checklist should look

              1. CAMPSITE GEAR

              • Tent, poles, stakes
              • Tent footprint (ground cover for under your tent)
              • Extra tarp or canopy
              • Sleeping bag for each camper
              • Sleeping pad for each camper
              • Repair kit for pads, mattress, tent, tarp
              • Pillows
              • Extra blankets
              • Chairs
              • Headlamps or flashlights ( with extra batteries)
              • Lantern
              • Lantern fuel or batteries

              2.  KITCHEN

              • Stove
              • Fuel for stove
              • Matches or lighter
              • Pot
              • French press or portable coffee maker
              • Corkscrew
              • Roasting sticks for marshmallows, hot dogs
              • Food-storage containers
              • Trash bags
              • Cooler
              • Ice
              • Water bottles
              • Plates, bowls, forks, spoons, knives
              • Cups, mugs
              • Paring knife, spatula, cooking spoon
              • Cutting board
              • Foil
              • soap
              • Sponge, dishcloth, dishtowel
              • Paper towels
              • Extra bin for washing dishes

              3. CLOTHES

              • Clothes for daytime
              • Sleepwear
              • Swimsuits
              • Rainwear
              • Shoes: hiking/walking shoes, easy-on shoes, water shoes
              • Extra layers for warmth
              • Gloves
              • Hats

              4. PERSONAL ITEMS

              • Sunscreen
              • Insect repellent
              • First-aid kit
              • Prescription medications
              • Toothbrush, toiletries
              • Soap

              5. OTHER ITEMS

              • Camera
              • Campsite reservation confirmation, phone number
              • Maps, area information

              This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

              Featured photo credit: Scott Goodwill via unsplash.com

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