10 simple habits to lose weight and get more energy
For many people, losing weight (fat) and dieting is a tough fight! Never before there has so much information been available to successfully lose weight (fat). There are hundreds of diet plans, all kinds of waste programs, special food lines, etc. Yet it is a fact that losing weight (fat) has certainly not become easier. In fact, if you take the numbers, we will not get slimmer, but we will gain weight and getting fatter.
The result is that more and more people are struggling with type 2 diabetes, uncertainties and of course the frustration when losing weight is unsuccessful.
It sounds very simple: Replace unhealthy habits with healthy habits and
Changing Habits – Lose Weight, successful weight loss does not mean trying a new diet. It is rather a mental switch to make by living healthier. Now I can imagine that you have read these hundreds of times before.
And that is true!
The secret to losing weight has long been invented.
Simply replace your unhealthy habits with healthy ones.
It sounds very simple Changing Habits – Lose Weight; however, the human factor is often completely overlooked.
If you are overweight for whatever reason, it has taken a number of years to get to that point. That is why it will take a while to unlearn these unhealthy habits. That is also the reason why for many people a strict slimming diet will not work. You will probably achieve great results in a short time.
But after a while, you fall back into your old lifestyle pattern.
“Tonight on the couch a nice bag of chips, it can also be a time.”
Then it will not take long and you will end up at the zero point again.
The question is, of course, how do you break that?
One healthy habit each time
.The best way to lose weight, get more energy and replace your unhealthy habits with healthy habits is to take it easy. Try to live a little healthier every day. Instead of a glass of cola, you take a glass of water. Then you do nothing else for the rest of the day to lose weight. Once that is in your system (drinking the water), then you take a healthy habit.
You can continue to do this process by the way. You can always live healthier even if you are already doing very well.
For example, I notice with myself that after the holiday I have been slackening a bit. It’s time to pick up, improve and carry out my old healthy habits again!
To help you on your way, I have 10 healthy habits for you to try:
1: Drink at least 1.5 liters of water a day every day
Your body consists of approximately 65% water. That means that water is super important for your overall health. But did you know that water is also important for burning calories? Or when you drink enough water you are less hungry for a fatty bite? Drinking more water is especially important when you drink a lot of juices or sodas. In order to get off to a good start, the first healthy habit is therefore to drink enough water, do you already do that?
Action plan: Drink at least 1.5 liters of water every day. A good tip is to fill a bottle and make sure that the end of the day is empty.
2: a Proper ratio of nutrients
All the food you eat consists of proteins, carbohydrates, and fats, these are the macronutrients. In addition, you also have micronutrients (vitamins, minerals). Each of these macronutrients has a certain effect on your body. For example, carbohydrates are used for fuel, then fat and if not otherwise, proteins.
The problem with the Western diet is that too many carbohydrates (especially the simple ones) and too many fats are eaten (not the omega 3). This gives your body much more fuel than it needs. The surplus is then also stored in body fat.
Proteins, on the other hand, are not quickly stored in fat. That is why it is a good tip to start eating food rich in proteins, so you also become saturated more quickly. Think of poultry, organic meat, fish, eggs, nuts etc. Now I do not recommend a high protein diet, but rather a better balance between proteins, carbohydrates and fats.
Action plan: Make sure your meals are better balanced. A little fewer carbohydrate, more high-quality proteins, and more healthy fat
3: More healthy fats
This healthy habit is so important that I will mention it again. According to research, the best way to protect yourself against cardiovascular disease is to increase your intake of healthy fats. Unfortunately, the ratio omega 6 to omega 3 has been disrupted in most people. However, fats are very important and certainly not fatteners when you get the right food.
Excessively high saturated fats and trans fats is not a good idea (which you often find in ready-to-eat foods). But the healthy fats from sources such as wild salmon, nuts, and olive oil are very good for you! Indeed, another study has shown that even fish oil supplements can help with weight loss.
Action plan: Increase your intake of healthy fats by eating more unsalted nuts, wild salmon, and olive oil. You can also consider a fish oil supplement.
4: Never go shopping when you are hungry
This speaks for itself, yet this is a mistake that you can easily make. In fact, even the most seasoned health veteran cannot always resist the temptation in the supermarket. Do you have to imagine what will happen when you also go shopping on an empty stomach? The store chains are responding to this by placing everything as strategically as possible.
That is why you always see all kinds of small delicacies at the counter. Before you know it, you have already done something in your shopping cart. In order to prevent this, as a rule, you should NEVER buy groceries on an empty stomach. In addition, there is a good chance that you will be shopping for the next 7 days, which largely determines your diet. When you have a lot of ready-to-eat fast food, you’ve actually lost.
Action plan: Do your shopping after you have had a (healthy) meal or a healthy snack. Make sure you always have a list and do not try to deviate too much.
5: Use smaller plates
A very simple tip to eat less immediately is to use smaller plates. We are used to eating our plate cleanly. However, if you have a large plate on the table, the risk of overeating is high. By using smaller plates, the portions will automatically also become smaller.
The rule to lose weight is eating healthier and eating less in most people. Now you do not really have to pay attention to your portions when you make healthier food choices. However, in the beginning, it is advisable to apply this tip.
Action plan: Go shopping for smaller dishes, and then only cook enough to fill that plate. Do not make extra large portions because chances are that you do not need so many nutrients at all!
6: Eating more slowly is healthier
By eating more slowly, your body has the time to link back that you have eaten enough. If you eat very fast you get a lot more than you need, this will result in weight gain. It takes 20 minutes before your brain gives a signal that you are satisfied. That is why it is better to eat, enjoy and especially not rush!
Action plan: Be aware of what you eat, enjoy it, be aware of every bite and chew well! Since almost everyone eats too quickly, it is a good guideline to eat at least 50% slower.
7: Why do you crave food (be honest)?
One of the biggest reasons why people eat too much is out of boredom. A lot of people look forward to popping on the couch in the evening, switching on television and eating a bag of crisps. When you are hungry from boredom you are not really hungry, it is rather an emotional reaction to prevent boredom. Moreover, it can also be a habit to eat a lot during specific moments.
So it has taken a long time for me not to eat chips during an exciting movie. Now I know from myself that during an exciting film I like to have something to nibble. Meanwhile, I have replaced the bag of chips with a nuts mix; again it is the small adjustments that make the difference.
Action plan: The next time when you find yourself getting hungry out of boredom, do something else! No matter what it is, go for a walk, grab a book or play a video game, as long as you do not eat out of boredom!
8: Start to eat more spicy food
Research shows that spicy food can make you less likely to get hungry. Moreover, spicy herbs ensure that your metabolism gets a boost. I am a fan of chili myself and do not get enough of it. It is certainly recommended.
Action plan: Make your recipes a bit spicier by combining with chili or other spicy herbs to eat more Mexican or Asian food with spicy herbs!
9: A nice soup for every meal
A great and healthy way to eat less and eat healthier is by eating a soup regularly. Healthy (fresh) soups consist mainly of water, vegetables, sometimes some meat and some vermicelli. The result is that you will be full faster when you take a soup as before.
Action plan: Choose a number of healthy soups and integrate them into your meals.
10: Start very small when it comes to sports
For many people, it is a huge mountain when it comes to exercising regularly. Especially if you didn’t do sports, most likely for many years. To break that, it is much better to start very small. Instead of running every day, start with a short 5-minute walk. Then the next 7.5 minutes, next week instead of walking you go jogging. So you build up momentum and you do not make it unnecessarily difficult.
Action plan: Start very small when it comes to sports. Subdivide your sports goals into small sub-goals that are feasible and simple
The secret behind losing weight and a healthy lifestyle consist of a number of healthy habits that you perform every day. Consistency is certainly the key to success!
Remember that persevering is the most difficult for most people. Especially when your routines are temporarily broken.
In order to ensure that you cannot see the forest through the trees, it is better to start simple.
Choose one or a maximum of two healthy habits from the list. Then get started and only when these new healthy habits feel good and natural, then you start with a new healthy habit.
Do not give up and it will not be long before you will have a result!