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6 Habits For Easy, Healthy, And Sustainable Weight Loss

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 March 24, 2021

              8 Smart Home Gadgets You Need in Your House

              8 Smart Home Gadgets You Need in Your House

              We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

              On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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              Take a look at some of the most popular “smart gadgets” on the market:

              1. Smart Door Locks

              A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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              2. Smart Kitchen Tools

              Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

              3. Mini Home Speaker Play:1

              If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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              4. Wi-Fi Security Cameras

              These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

              5. Nest Thermostat

              This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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              6. Smart Lighting

              Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

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              Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

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              This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

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