8 healthy habits to set before you're 30



8 Healthy Habits for Weight Loss

Losing weight is not just about dieting. More important are making lifestyle changes that can be helpful for losing weight and keeping the weight off. Here are some simple strategies.

By Dennis Thompson Jr.

Medically Reviewed by Pat F. Bass III, MD, MPH

Don't Miss This

Sign Up for OurDiet and NutritionNewsletter

Thanks for signing up!You might also like these other newsletters:

Thinkstock (2)

Losing weight and keeping it off is a matter of cutting back what you eat and increasing your amount of exercise. "The simplest equation in the world, calories in and calories out, determines your weight loss," says Christine Gerbstadt, MD, RD, of Sarasota, Fla., spokesperson for the American Dietetic Association.

But if that's all you do, you may find yourself ultimately regaining the weight you worked so hard to lose. The reason: Weight loss is a matter of lifestyle and, if you don't adopt the healthy habits necessary to sustain your weight loss, you could backslide into overweight and obesity.

Here are some tips aimed at helping you create a healthy lifestyle that will improve your chances for successful weight loss. They might seem like common sense, but many people committed to losing weight neglect these healthy habits and end up struggling to succeed.

1. Watch Your Portions

Portion control is a key challenge to Americans pursuing weight loss. "The best way to control the calories is to go with portion control," says Dr. Gerbstadt. Piling food onto your plate can make you feel pressured to eat it all. Start with small portions, and go back for (a little) more if you're still hungry. Keep in mind that your stomach will grumble early on, until it has shrunk to adapt to the smaller meals you're now eating.

Portion control is doubly important when eating out. "Most people are catching on to the fact that when you eat out at a restaurant, the calories are two to three times what you really need for that meal," says Gerbstadt. "You might get a salad and an appetizer and call it a meal, rather than get a salad and an entrée."

2. Eat Slowly

It takes a little while for your body to realize that you've eaten and to stop sending signals of hunger. If you slow down and savor your food, you probably will eat less before your body acknowledges that you're full.

3. Eat Your Vegetables First

Vegetables contain plenty of fiber and bulk but few calories. By eating them first, you might eat less of any fatty or high-calorie items on your plate.

4. Don't Skip Meals

Skipping meals sounds like a good idea, but it actually undermines your weight-loss plan. Your body thinks it is being starved and starts building body fat in an attempt to store energy away for later. On top of that, you're likely to be even hungrier for your next meal and eat far more than you would have otherwise. The best course is to eat three small meals, with two or three small snacks in between.

5. Drink Plenty of Water

Water helps you feel full throughout your day, aiding your weight-loss efforts. Water also provides innumerable health benefits to your skin and your digestive and circulatory systems.

6. Switch to Healthy Snacks

Swap out the high-calorie or high-fat snacks in your diet for healthier alternatives. Fruits, low-fat string cheese, peanut butter, and whole-grain crackers are some good options. Create snacks that combine carbohydrates and proteins, like peanut butter on apple slices, as they will make you feel full longer.

7. Exercise as Often as You Can

Burning calories through physical activity is essential to weight loss. If you don't burn more calories than you eat, you won't lose weight. "People think they're too busy to walk 20 minutes a day or do a little weight training or ride a bike, and then they wonder why they can't lose weight," Gerbstadt says. "If you try to diet without exercise, it just takes that much more effort." Any physical activity, even long walks, will help.

8. Keep a Record

Food diaries are a proven aid to people pursing weight loss. Keep track of what you've eaten and how many calories the food contained. If you also keep a record of your exercise, you can compare how many calories you're burning to how many calories you're consuming.

Healthy and sustainable weight loss does not occur overnight, despite the promises of fad diets. Losing a pound or two a week is normal, and shows that you are adopting weight-loss habits as a part of your lifestyle.






Video: How to Lose Weight and Get More Energy in 15 Days

8 Healthy Habits for Weight Loss
8 Healthy Habits for Weight Loss images

2019 year
2019 year - 8 Healthy Habits for Weight Loss pictures

8 Healthy Habits for Weight Loss recommendations
8 Healthy Habits for Weight Loss advise photo

8 Healthy Habits for Weight Loss pictures
8 Healthy Habits for Weight Loss picture

8 Healthy Habits for Weight Loss 8 Healthy Habits for Weight Loss new foto
8 Healthy Habits for Weight Loss new foto

photo 8 Healthy Habits for Weight Loss
photo 8 Healthy Habits for Weight Loss

Watch 8 Healthy Habits for Weight Loss video
Watch 8 Healthy Habits for Weight Loss video

Communication on this topic: 8 Healthy Habits for Weight Loss, 8-healthy-habits-for-weight-loss/
Discussion on this topic: 8 Healthy Habits for Weight Loss, 8-healthy-habits-for-weight-loss/ , 8-healthy-habits-for-weight-loss/

Related News


Results of The Great Mom Debate: Will Your Family Get the Flu Shot
Why LGBTQ Harry Potter fans feel betrayed by J.K
8 Life Lessons from the Field
Here’s the best time to shop on Net-A-Porter (and how to become a super VIP)
How to Be a Good Crossfire Player
Fashion in pictures – all season trends in one source
6 Ways to Not to Be a Lazy Runner
How to Thicken Curry
Tatiana Santo Domingo Throws Bohemian-Themed Yacht Party to Kick Off Her WeddingWeekend
Accomplishing the Extraordinary With MS: Breea Renees Journey
How to Do Yoga for Absolute Beginners (Basic Yoga Series)
Usertalk: Booky
How to Not Be Overcome by Desperation
The Most Stunning Off-the-Shoulder Wedding Dresses From Bridal FashionWeek
How to Do Farrah Fawcett Hair



Date: 07.12.2018, 17:31 / Views: 95132