Losing weight and keeping it off doesn’t have to be hard
Achieving and maintaining a healthy weight has many benefits. Not only will you look and feel better, but you could keep joint pain at bay, have more energy and reduce your risk of Type 2 diabetes.
1. Treat yourself
Eating well doesn’t mean denying yourself. Good quality dark chocolate is rich in antioxidants and magnesium, while a small glass of red wine with your evening meal could give your heart a healthy boost. Just keep treats to a moderate level. A 125ml glass of wine contains around 100 calories.
2. Watch your portion size
A simple way to cut down on calories is through portion size. A portion of meat should fit in your palm, leafy green vegetables into both hands cupped, starchy vegetables or grains should be no bigger than a clenched fist and high fat food like cheese and butter, or sugary foods like jam and sweets, no bigger than your thumb.
3. Exercise your way
You don’t have to join a gym to be active. If you enjoy walking, add some more speed or walk to the shops instead of taking the car. If you’re increasing your exercise, a glucosamine supplement could help keep achy joints at bay by topping up your body’s natural supply of this amino sugar which helps keep joints flexible and cartilage in good health.
4. Think healthy
To maintain a healthy weight, don’t put yourself on a diet. Change the way you think about food instead. Challenge yourself to cook meals using healthy, nutritious ingredients. If you enjoy the food you’re eating, it should be more fulfilling than putting a tasteless, ready-meal into the microwave.
5. Drink before snacking
The parts of the brain that control hunger and thirst often create the same feelings, so that hunger pang could be a sign of thirst. Have a glass of water before opening the fridge and see if you still need that snack.
6. Balance bacteria
Eating sugary or salty foods can change the bacterial balance in your gut. The good bacteria get driven out and the bad bacteria take charge. Probiotics could prevent the destructive bacteria from flourishing and help maintain a healthy digestive system.
7. Avoid sugar cravings
Keeping your blood sugar levels steady could help you avoid afternoon sugar cravings. After eating, our blood sugar levels rise when the glucose from our food enters our bloodstream. When these levels drop, we’re often left craving sugar. Cinnamon could slow the stomach’s digestive process helping you avoid the 3pm munchies. Chromium could also help regulate blood sugar levels.
8. Make comfort food your friend
Comfort food doesn’t have to be bad for you. Homemade chicken and vegetable soup or fish pie topped with sweet potato mash, could be packed full of omega oils and mood boosting nutrients. Exactly what your body needs, particularly if you’re recovering from a cold or flu.
9. Lose fat, not muscle
The better our body’s ratio of lean muscle to fat, the better our metabolisms. To achieve this ratio, supplements, taken with a balanced diet, could help. CLA (conjugated linoleic acid) helps to increase the breakdown of fat, so when your body’s muscle cells need fuel, they use these fatty acids. This helps you to burn fat, rather than muscle.
10. Enjoy the party
If you’ve been eating well and exercising regularly, letting your hair down once won’t do any harm. But if you overindulge on the nibbles, hit the dance floor and alternate glasses of alcohol with water.
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