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10 Tips for Better Health Even When You’re Obese
1. Make a list of your eating habits
According to the CDC, improving your eating habits is a key factor in maintaining or enhancing your overall health and weight loss. If you want to improve your eating habits, you need to know more about them. Keeping a food diary is a good way to get to know your own eating habits and determine what you should change. A food journal should include everything you eat and drink during the day. Most people find that they tend to overeat when they are stressed, depressed, or dealing with unprocessed emotions. All of these habits have a direct impact on your overall health and weight. In addition to keeping a food journal, you should also:
Highlight bad habits
Identify the triggers that make you do these unhealthy and bad eating habits
Identify different things you can do to avoid triggers
Replace unhealthy habits with healthy alternatives.
2. Eat regularly
Overweight or obese people and even individuals who do not want to gain weight make the same mistake – they skip meals. If you skip meals, you can’t gain more weight, and you can easily lose those extra pounds. Poorly! By skipping meals, your body stores fat faster, regardless of portion size. Additionally, your body needs a variety of healthy nutrients throughout the day to stay healthy.
Regardless of your weight, size or age, physical activity is essential for good health. A sedentary lifestyle is associated with excessive weight gain, weakening of muscles and joints, as well as an increased risk of a number of diseases. If you’re overweight or obese, you usually think that regular exercise is something you can never do, mostly because you don’t think you’re strong enough to do it. Fortunately, there are many things you can do to become physically active. You can start by going for nice walks every day, taking the stairs instead of the elevator, or consulting a personal trainer who will create a list of exercises based on your body type and weight. Optimal health requires a healthy diet and exercise, and these two aspects of a healthy lifestyle go hand in hand.
4. Make a weight loss shake
Slimming shakes are delicious and healthy tools to improve your health and lose weight. These nutritional bombs offer enough protein, fiber, vitamins, minerals and antioxidants that your body needs to function properly. These cocktails speed up your metabolism and thus contribute to weight loss. Plus, they’re easy to make, which means you can start your day healthy and still have plenty of time to get ready for work. Need some ideas? Don’t worry, here are 3 recipes you can use to make your own weight loss shakes.
#1 Mango smoothie
Mango cubes – ¼ cup
Ripe avocado (mashed) – ¼ cup
Mango juice – ½ cup
Fat-free vanilla yogurt – ¼ cup
Freshly squeezed lime juice – 1 tablespoon
Sugar – 1 tablespoon
Ice cubes – 6.
#2 Blueberry cocktail
Skimmed milk – 1 cup
Frozen unsweetened blueberries – 1 cup
Organic cold-pressed linseed oil – 1 tablespoon.
#3 Peach smoothie
Skimmed milk – 1 cup
Frozen unsweetened peaches – 1 cup
Organic cold-pressed linseed oil – 2 teaspoons.
5. Drink water
If you want to stay healthy, then drinking water throughout the day is extremely important. Water not only helps your body function properly; it can also improve your weight loss efforts. According to Authority Nutrition, drinking water boosts your metabolism by 24-30% within 1-1.5 hours, helping you burn more calories.
6. Use a reliable weight loss supplement
Dietary supplements are available in all drugstores and you can also buy them online. They are made from natural ingredients and usually contain herbs that have been used for medicinal purposes for centuries. With that being said, you should keep in mind that not all weight loss supplements are created equal. Some of them are effective, while others make bold claims without proven effectiveness. Effective dietary supplements prove their reliability by providing a complete list of ingredients. Before buying any dietary supplement, you should first consult your doctor. Note that if no ingredient list is provided; skip the product and go to the next one.
7. Drink green tea
Green tea is one of the healthiest drinks in the world, so you should definitely have a cup of this tea at least once a day. This healthy drink is rich in powerful antioxidants that improve your overall health, memory and concentration and detoxify your body. Did you know that most weight loss supplements and weight loss teas contain green tea? Take a walk to your nearest store and buy this tea and start your healthy lifestyle today.
8. Use smaller plates
Overeating doesn’t just make you gain weight at a faster rate. It is also associated with:
Increased risk of stroke
High blood pressure etc.
When you use large plates, your mind forces you to eat until the plate is completely empty. It tricks you into thinking you’re not full yet. Now it’s your turn to trick your mind and you can do it with smaller plates. Instead of a large plate, opt for a smaller one and eat smaller portions for breakfast, lunch or dinner. This practice can improve your health by preventing overeating and can help you lose weight. French women are famous for their elegance, and obesity rates are significantly lower in this country than in the US. Their secret is simple – they eat different foods on smaller plates and avoid refilling once the plate is empty. You should try it too.
9. Eat fruits and vegetables
Instead of pizza, hamburgers, fries and other junk food, you should make sure that your diet includes more fruits and vegetables. They are rich in vitamins, minerals and other nutrients essential for your health. Additionally, they contain antioxidants that inhibit free radicals, protecting your body from oxidative damage.
10. Eat more fiber
Foods rich in fiber are extremely important for your health and weight loss. Why? This is because fiber stabilizes your bowel movements and improves your digestion. Regular digestion is key to improving your health and is an important part of weight loss. Fruits and vegetables are excellent sources of fiber, as are whole grains.
Being overweight or obese makes you more susceptible to various diseases, including the most serious ones. To avoid this scary scenario, there are many things you can do to improve your overall health while losing weight. It is important to remember that all you need to be healthy is a strong will and lifestyle adjustments.
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