Tips to Introduce Healthy Nutrition and Exercise in Daily Routine for Weight Loss

Obesity, Obesity and Obesity!!! These words seems like always humming in our ears. Isn’t it? Wherever we turn our head, we see people worried with obesity. So, if you plan to lose weight and stay slim, there is only one common answer – Find healthy methods of eating and make it the part of your life. Along with healthy eating, make sure that your physical activity is on the right track. Both these approaches are sure to work the best for everyone.

No matter whatever be the reasons of losing weight – Be it for personal reasons or just to improve the health, it is sure to minimize the risk of certain chronic diseases like heart diseases and type 2 diabetes, lowers down the blood pressure and cholesterol level. However, there are several factors that can directly or indirectly affect in the efforts you have made to lose weights. These include physical activity, changes in diet as well as in lifestyle. However, there are several tools and tips that can help you keeping you on the right track.

Path to Improved Health

In order to stick to your motive, there are certain things that you need to do before you start. Take a strong commitment to weight loss plan. Consider people close to you to monitor your continuous progress. Three important facts that you must know before you plunge into the weight loss plan. The first is weight, second is BMI and the third is waist circumference. BMI or Body Mass Index is calculated based on your weight and height. In medical terms, a BMI between 25 and 30 is considered as overweight. The higher the BMI, greater is the risk of weight related problems.

For calculating waist circumference, place the one end of the tape on the top of your hipbone, wrap it around the stomach and make sure that it is straight. In case of male, doctors consider 40 inches to be too high, while 35 inches too high in case of female. A high waist circumference is the case of abdominal obesity.

5 Types of Questions that Need to Be Asked Self Before Picking Right Diet Plan

• What is my budget? Before decoding to engross into the weight loss plan, check whether you have money to invest and what is your limit? Hen, based on it evaluate the most appropriate diet plan for yourself.
• Do my health issues need to be considered? Make sure that your healthcare provider considers your health issues while choosing the diet for you.
• Does my daily schedule allow for the food preparation? One of the major reasons that several diets fail is the busy schedule that comes in the way of weight loss. You need to be very realistic in it. Think how much time do you have for grocery shopping and food preparation?
• Do I have social support? For every successful weight loss, a good social support has proven effective. Make sure that your family members, neighbors and friends are always there to support you emotionally in terms of losing weight.
• What are the plans that I have tried in the past? And why they fail? Go into the flashback and re-think all those weight loss plans that you have tried. Find out the reasons why they didn’t work for you?

Try These Weight-Loss Friendly Food For Effective Weight Loss

Following are the list of most friendly weight loss foods that has been proven by science:

• Whole Eggs: Eggs are high in protein and healthy fat which can help you to keep full for long time. They are considered to be the best food for all those who are planning to lose weight. Owing to its high in nutrient content, it helps in getting all the nutrients that you require in a calories restricted diet.
• Green Leafy Vegetables: They are considered to be an excellent addition in weight loss diet. As they are low in calories and high in fibre, hence, helps in keeping stomach full for longer period. Spinach, kale, swiss chards, collards etc are some of the most popular green leafy vegetables.
• Salmon: Salmon is considered as fatty fish and is perfect enough to keep stomach full for several hours. It contains high quality proteins, healthy fat as well as essential nutrients. The omega 3 fatty acid in it helps in reducing inflammation which plays important role in obesity.
• Cruciferous Vegetables: Cabbage, cauliflower, broccoli etc are knows as cruciferous vegetables. They contain high fiber and other nutrients which is not only helpful in maintaining weight loss, but, also promotes overall health.
• Lean Meat and Chicken Breasts: It is just a myth that meat causes obesity. However, meat is high in protein and its intake not only cut the cravings by 60%, but, also helps in burning 80-100 more calories per day.
• Cottage Cheese: Cottage cheese is high in protein, low in carb, and contains minimal fat. Its consumption increases your protein intake which significantly increases your calorie intake.
• Nuts: Nuts contain balanced amount of protein, fiber and healthy fat and is effective in weight loss.
• Chili Pepper: Chilli pepper is known to be effective in weight loss. It contains a compound named capsaicin which helps in reducing appetite and increases the burning of fat.

Tips For Improving Diet

• Eat only when you are hungry. This may be either 3 meals with 1 snack or 5-6 small meals throughout the day. If you are not hungry, don’t eat.
• Don’t skip meals. Skipping can cause you to feel hungrier later which leads to overeating.
• Try to eat variety of whole foods – lean meat, whole grains, nuts and dairy. Make sure to choose rainbow color fruits and vegetables.
• Avoid processed food as they are high in sugar content
• Stay hydrated always.

Ways to Increase your Physical Activities

• Add 10 mins a day in your current exercise routine
• Try to move from moderate to intense activities
• Instead of elevator, take stairs
• Instead of driving either cycle all through your way or walk your destination
• Start doing more household chores
• While watching TV at home exercise
• Limit your time spending TV or playing video games. Instead go for a walk or jogging