Healthy and sustainable weight loss is the holy grail for those who want to lose those unwanted pounds.
Fad diets come and go, with many jumping on the trends in an attempt to lose weight as quickly as possible. But here's the thing: You can't achieve healthy, sustainable weight loss with miracle drinks or taking herbal pills.
A healthy lifestyle, exercise and a balanced diet rich in nutrients is the only way you can reduce love handles and reactivate your metabolism. From CanaryDoctor We tell you 17 healthy tips that you can implement so that you can achieve sustainable weight loss over time:
- Eat nutrient-dense, organic, plant-based whole foods. These low-calorie, high-fiber, high-density foods will help keep you full and satiated for longer.
- Avoid processed and junk foods as they contain many toxic ingredients such as harmful oils, hidden sugars, preservatives, flavor enhancers, and sweeteners that can lead to blood sugar and hormone imbalance, cravings, and poor metabolism .
- Prepare fresh food at home so you know exactly what you're eating, and take full control of what you consume. Fresh foods contain more flavor and nutrients and are ultimately better for your health. Opt for produce that is in season, straight from a farm, or farmers markets whenever possible.
- Eat a variety of fruits and vegetables of different colors, as they contain a large amount of minerals, vitamins and antioxidants, key nutrients that promote healthy metabolism and blood sugar balance. If your body gets all the nutrients it needs to function optimally, you'll feel more energetic and experience fewer cravings for empty calorie foods.
- Eliminate sugar and refined carbohydrates/grains (white flour products) as sugar negatively affects hormones and blood sugar balance in the body. Healthy blood sugar levels are important for weight loss.
- Include quality plant-based protein at every meal, such as grains, lentils, peas, nuts, and seeds. Protein anchors your blood sugar levels, reduces hunger hormones, and increases the hormones that make you feel full after eating. Protein also helps you build muscle, which helps burn fat.
- Don't be afraid to eat healthy fats. Healthy fats are essential for good health; they help the body produce hormones, protect cell membranes, and aid in the absorption of fat-soluble vitamins (vitamins A, D, E, and K). Good fats like avocado, extra virgin olive oil, walnuts, flaxseeds, chia seeds, and flaxseed oil can also promote healthy weight loss by providing fuel for your cells, and not just fat. extra calories.
- Increase your intake of soluble fiber (grains, sprouts, sweet potatoes, broccoli, pears) as fiber helps curb your appetite by keeping you full longer. It also keeps gut bacteria healthy and improves the way the body responds to insulin. This is important for weight loss as it keeps blood sugar levels regulated. Insulin works by lowering blood sugar levels by pushing glucose into cells so it can be used for energy, rather than stored as fat.
- Minimally cook food to maintain nutrients. Heating foods to a high temperature, whether by boiling or frying, depletes the vitamins, minerals, and antioxidants in food, especially heat-sensitive nutrients like vitamin C. Try to eat foods raw or lightly sautéed or steamed when needed.
- Avoid frying and cooking foods with harmful hydrogenated oils, such as rapeseed or vegetable oil. Be aware that dairy-free spreads are also a source of unhealthy oils. Nut or seed butters are a more nutritious and healthier option.
- Reduce coffee as it is a nervous system stimulant that triggers the stress response in the body. It increases the production of adrenaline and cortisol, which increases the release of glucose (sugar) into the bloodstream and can also lead to insulin resistance (when cells do not respond to insulin and therefore store sugar in the form of insulin). of fat). Drinking coffee can disrupt sleep, negatively affect blood sugar levels, and contribute to weight gain. Try a coffee alternative like chicory root coffee (caffeine-free), a turmeric latte, or a ginger tea.
- Season foods with herbs and spices instead of adding salt and sugar.
- Stay away from sugary drinks, including juices, sodas, energy drinks, and sports drinks. They all contain large amounts of sugar that cause inflammation and weight gain. Also avoid low-sugar alternatives, as they tend to contain artificial sweeteners like high-fructose corn syrup. The body does not metabolize fructose well, so consuming large amounts can lead to diabetes, insulin resistance, high blood pressure, and obesity. Instead, drink water with lemon, mint, or cucumber for added flavor.
- Avoid alcohol as it is highly inflammatory and causes certain metabolic changes in the body, including blood sugar dysregulation. Alcohol also contains sugar and unnecessary calories that contribute to weight gain.
- Exercise daily as moving your body helps regulate hormone production and burns excess calories and fat. Exercise also helps build muscle mass which can reduce insulin resistance.
- Control stress and relax more. Stress is incredibly detrimental to your health and can create unhealthy eating habits and hormonal imbalance. The body's response to stress triggers the release of extra cortisol (the stress hormone) which stimulates the metabolism of carbohydrates and fats, increasing appetite and cravings for sweets and fats. Learn to relieve stress naturally with activities such as yoga, walks in the fresh air, etc.
- Seek quality sleep. Poor sleep affects your body in a similar way to stress, stimulating extra cortisol production. Get into a healthy sleep routine and make sure to wind down before bed. Limit screen time and do something relaxing before bed, like taking a bath, reading a book, or drinking a cup of chamomile tea.
By incorporating all these healthy habits, you will discover how your weight changes and your quality of life increases in general.