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25 Simple Weight-Loss Tips You Shouldn’t Overlook

25 Simple Weight-Loss Tips You Shouldn’t Overlook

Losing weight does not have to be difficult. By incorporating a few simple lifestyle changes you can start to see changes in not only your weight, but your overall health. Below are 25 weight-loss tips to help you not only to lose weight, but also maintain it long term.

1. Drink water before a meal.

water ripples

    Researchers have found that it is best to drink fluids before and two hours after meals as this helps in absorption of nutrients. Drinking water before your meals prevents the surging of your insulin levels. Insulin levels are important to weight loss, because when there are high levels of insulin in the blood stream, chances of storing fat in the body are higher.

    2. Eat from smaller plates.

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      Try eating from salad-sized plates so that you consume smaller portions. The ideal size of the plate should be 9 inches, as this is a normal portion to feel full.

      3. Take your time eating a meal.

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        Take at least 15 minutes to eat a meal. This is the time needed to trick your stomach into thinking it is full.

        4. Avoid cravings.

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          Now, this might seem like a difficult task, but the next time you have a craving, try waiting 20 minutes before giving in. Chances are it will go away.

          5. Take the stairs whenever possible.

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            Just 2 minutes of climbing stairs a day can keep off the pesky 2 lbs that most adults gain in a year; it also burns an average of 10 calories a minute.

            6. Identify your emotional triggers.

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              Identify when you are feeling bored, depressed, or stressed out; watch out for what you are eating, and why you are eating it. Instead of reaching for junk food, take the time go for a walk, call a friend, or take a bath.

              7. Get at least 7 hours of sleep.

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                Being tired makes for skipped workouts and extra snacking.

                8. Wear fitted clothes.

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                  Wearing baggy clothes hides your body. When you wear fitted clothes, you will notice when you gain a pound, and can work on getting rid of it.

                  9. When finished eating, put food away.

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                    After eating a meal, put food away immediately to avoid munching. Another trick is to cover up food up with napkin so that it is not tempting you.

                    10. Share your weight loss goals.

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                      Weight loss goals have a 50% higher chance of being achieved when you have a partner. Get your friends and family involved and watch the weight disappear.

                      11. Exercise while watching television.

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                        Exercise does not have to be a burden. Incorporate exercise in the daily tasks you are performing already. Break out your stationary bike and do it while watching your favorite shows or use a treadmill or do squats during commercials. All you need is 20 minutes (that’s on average 10 commercials).

                        12. Eat breakfast.

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                          Eat breakfast within an hour of waking up to boost your metabolism by waking up your digesting juices.

                          13. Bring your own lunch.

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                            Pack lunch from home to bring to work. This will encourage healthier eating. An added perk is nothing unwanted went into your meal.

                            14. Do not eat after 12 hours before the time you wake up.

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                              In order for your stomach to digest properly, it needs 12 hours of being empty. For example if you wake up everyday at 6 a.m., stop eating anything after 6 p.m. the night before.

                              15. Avoid salt.

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                                Salt causes bloating, so favor foods with fresh herbs, and vegetables instead.

                                16. Thirst or hunger?

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                                  The way your body responds to hunger is similar to the way it responds to thirst. Before you reach out for an unhealthy snack, think to yourself: am I hungry? or just thirsty? This could easily be differentiated by drinking a cup of water and see if the craving goes away.

                                  17. Bring your own snacks.

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                                    This will prevent your from eating the donuts that your coworkers brought into the office.

                                    18. Choose snacks with water.

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                                      Examples of high water content fruit include melons, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating.

                                      19. Munch on an apple.

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                                        Apples are full of fiber and work as a natural appetite suppressant through an enzyme called pectin. Pectin also helps control blood sugar.

                                        20. Eat your sweets every day.

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                                          Yes, you read that right. Eating a small piece of chocolate a day will satiate your cravings and prevent you from eat the whole cookie box. Plus dark chocolate has many stress reduction properties and antioxidants

                                          21. Use fruit to add natural sweetness.

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                                            When baking, use crushed fruit or honey instead of white sugar.

                                            22. Replace butter or mayonnaise on sandwiches

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                                              Spread hummus, crushed avocados, mustard, or pureed roasted red pepper for healthier alternative.

                                              23. Use a reusable water bottle

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                                                Keep a water bottle on your desk to sip often. Staying hydrated can satiate hunger and cravings, reduce bloating, and keep you more alert. Use a bkr water bottle made out of glass for a healthier way to drink water.

                                                24. Set up reminders on your computer or phone every hour

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                                                  There are many tech gear out in the market that encourage you to get up, walk around, and stretch like the fitbit.

                                                  25. Make eating a social event

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                                                    Prevent yourself from eating in front of a television or computer screen. By eating with another person or persons, it cuts down on mindless eating.

                                                    Lastly, remember to always consult your physician and dietitian for healthy weight loss.

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                                                    Last Updated on August 12, 2019

                                                    12 Best Foods That Improve Memory and Brain Health

                                                    12 Best Foods That Improve Memory and Brain Health

                                                    Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                                                    But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                                                    I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                                                    Here are 12 best brain foods that improve memory and brain power:

                                                    1. Nuts

                                                    The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                                                    Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                                                    Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                                                    Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                                                    2. Blueberries

                                                    Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                                                    When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                                                    3. Tomatoes

                                                    Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                                                    4. Broccoli

                                                    While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                                                    Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                                                    Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                                                    5. Foods Rich in Essential Fatty Acids

                                                    Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                                                    The body does not naturally produce essential fatty acids so we must get them in our diet.

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                                                    Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                                                    6. Soy

                                                    Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                                                    Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                                                    Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                                                    7. Dark Chocolate

                                                    When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                                                    Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                                                    8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                                                    Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                                                    B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                                                    Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                                                    Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                                                    To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                                                    9. Foods Rich in Zinc

                                                    Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                                                    Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                                                    Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                                                    10. Gingko Biloba

                                                    This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                                                    It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                                                    However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                                                    11. Green and Black Tea

                                                    Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                                                    Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                                                    Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                                                    12. Sage and Rosemary

                                                    Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                                                    Try to enjoy these savory herbs in your favorite dishes.

                                                    When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                                                    More About Boosting Brain Power

                                                    Featured photo credit: Pexels via pexels.com

                                                    Reference

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