20 Tips for healthy weight loss
Nutrition is the key to a healthy weight.
This post is an invitation to you, dear woman, to commit to putting your health first from now on. It is the only way you can help others and yourself.
Nourishing your body with the right foods will pay off when you regain energy, lose weight and get rid of anxiety, depression, and inflammation. It is common knowledge that the root cause of any disease is inflammation. Nutrition is the key to optimal health.
Exactly 15 years ago, I decided to take my health into my own hands and learn more about proper nutrition, positive thinking, hormone balance, and supplements.
I am an example of how proper nutrition has helped me lose and maintain weight, reduce inflammation in my body, get rid of anxiety, heal my endometriosis naturally, and ease my menopause.
I am not for losing weight fast; I am for weight loss healthfully and permanently. That is impossible without a lifetime of healthy eating and a healthy lifestyle requiring small steps.
It is impossible to get rid of all bad habits in a single day. It has to be a process. Otherwise, you will feel depressed and jeopardize your health, including hormonal balance.
After all these years of healthy living, I can safely say that eating nutrient-dense foods (fresh or frozen vegetables, eggs, salmon, whole grains, beans, peas, lentils, etc.) will keep you from hunger and cravings and help you feel full longer and then lose and maintain your weight.
Many people get hungry shortly after a meal because they have eaten unhealthy carbohydrates or sugars. That causes a sharp rise in blood sugar levels, which triggers cravings. The key to healthy weight loss is to feel full longer and exercise.
My secret to a healthy weight is my self-directed workouts, intermittent fasting, and the Mediterranean diet.
The Mediterranean diet is more of an eating style than a restricted diet. Studies have shown that the Mediterranean diet leads to a longer life and a healthier heart.
Healthy weight loss is possible under two conditions: BE COMMITTED and be patient! It is a process that requires new eating habits and lifestyle changes. A little bit more each day will make all the difference. Remember that the foods you eat need to be delicious and pleasing to your taste buds and healthy.
I believe that losing weight and keeping it off should not be hard work. Everything will be part of your daily routine once you get into the new healthy habits.
20 Tips for healthy weight loss
I am sharing my 20 tips to help you reach your weight loss goal. Here they are:
- Control your stress levels. That is at the top of the list because stress significantly impacts your eating habits and portion sizes.
- Make sure you get a restful night’s sleep. Studies have shown that less sleep increases hunger hormone levels, so you eat more than usual. I have found that when I am sleep-deprived, I have cravings for unhealthy carbohydrates or sugary things the next day and eat more than regular to replenish the low energy. Avoid coffee or tea in the afternoon – if you have too much caffeine late in the day, you risk your chances of getting restful sleep. Good quality sleep is critical for weight management and your overall health. In addition, unhealthy eating habits and lack of sleep can increase your stress levels and weight gain.
- Drink a glass of warm water first thing in the morning. It speeds up your metabolism so your body can process food more efficiently. It also helps flush toxins from your body.
- Avoid refined sugars, sugary drinks, and unhealthy desserts. That includes most breakfast cereals, usually full of sugar, and smoothies from the supermarket shelf. Cutting down the sugar will keep hunger at bay and slim your waistline.
- Keep carbohydrates to a minimum or skip them altogether: white bread, pasta, white rice, chips, and refined grain products. Instead, switch to whole grains like quinoa, amaranth, bulgur, whole rye, wild rice, whole barley, buckwheat, etc. It’s that simple. Whole grains are an excellent source of carbohydrates, the body’s primary source of energy, and a good source of fiber, B vitamins, and minerals that keep your immune system healthy. They will keep you fuller for longer, leading to pounds shed off. Hemp seeds, chia seeds, or flax seeds are good for adding fiber and nutrients to your diet. Opt for a good whole grain bread.
- Eat more beans, lentils, and chickpeas, which are healthy and filling. Lentils are great for stews and soups. They are cheap, healthy, filling, and a good source of protein, fiber, vitamins, and minerals. They also count toward the recommended five daily servings of vegetables and fruits. If you eat plenty of vegetables and whole grains, you’ll feel full even with fewer calories.
- Try to eat smaller portions. You can do this by eating nutrient-dense foods and reducing carbohydrates as much as possible. If you are a big eater, you can change this habit over time. All you need is consistency and small steps. As you begin to reduce the amount of food you eat, you will eat less than before as your stomach reduces in size. You can work on portion size by eating from smaller plates.
- Rethink desserts and choose fruits that are in season. Stir in Greek yogurt with fruit and one teaspoon of cinnamon. Studies have shown that cinnamon can stabilize cravings. A bowl of fresh berries with a dollop of coconut yogurt is also a good choice. Or learn how to satisfy your sweet tooth healthily by baking with whole ingredients and less sugar.
- Replace very sweet fruits with berries and apples. We all know that fruits provide the body with vitamins and minerals. But if you want to lose weight, it is better to avoid sugary fruits like bananas, mangoes, pineapples, etc. They contain a high amount of natural sugar.
- Avoid a smoothie that consists only of fruits. Why is that? It makes your blood sugar spike, which leads to hunger pangs shortly after. Make yourself a balanced smoothie: some carbs from fruits and vegetables, some protein from almond butter, and some healthy fats for satiety. The combination of fiber, fat, and protein will keep you full for hours.
- Include healthy fats in your diet. Use olive oil instead of butter when cooking. Olive oil is a healthy fat. Avocado, almond butter, and coconut oil will keep your energy longer and help absorb fat-soluble vitamins A, D, E, and K.
- Reduce your meat meals and rely more on plant-based protein sources. Create your meatless meals by cooking a meal based on beans, vegetables, and whole grains once a week and increasing gradually to twice or three times a week. If you do eat meat, eat smaller portions than usual. Replace red meat with fish at least twice a week. Fill half your plate with vegetables. The more colorful you fill your plate, the more nutrients you consume.
- Stay away from processed foods because they contain hidden sugars and are full of unhealthy fats, refined carbohydrates, and lots of salt, leading to obesity. These foods contain lots of preservatives and dyes. Highly processed foods like fast food and all kinds of snacks (crackers, chips, etc.) threaten your weight loss process and health.
- Avoid low-fat dairy products because they contain a lot of sugar.
- Have a healthy snack in your bag (a few almonds and an apple) for those moments when you are tempted to reach for unhealthy foods. You can even make your nutrient-dense bars on the weekend, so you are set for the whole week.
- Do not stock your pantry with tempting items like breakfast cereals, chips, cookies, crackers, candy, white flour, etc.
- Have your last meal at least 3 to 4 hours before bedtime. Eating late in the evening is not good at all. We have an internal body clock that helps us process food. During the night, our bodies are set to do all the repair work that needs to be done and not process food.
- Take a walk after a meal. That will aid in digestion. Even simple changes to your lifestyle will help you shed those extra pounds and maintain a healthy weight.
- Intermittent Fasting. From my experience, I can say that the key to a healthy weight is to give your body a break from food through intermittent fasting, of course, if you have no health problems. Intermittent fasting is now part of my daily routine except for holidays, special days, and weekends. I take a 14-hour break from eating, which allows my body to do all the repair work. I stop eating at 5 pm and eat breakfast at 7 am. I have noticed that my cravings for sugary foods and processed carbohydrates have disappeared. My secret to keeping myself from eating during fasting days is to eat lots of protein and vegetables. Protein is very filling, and you can eat many vegetables for very few calories.
- Increase your physical activity. Talk to your doctor before you start exercising. Physical activity helps speed up fat burning by boosting your metabolism. Research shows that regular exercise slows the aging process. Walking is one of the easiest ways to incorporate physical activity into your life. Start with 10 minutes a day of slow-paced walking, then increase to moderate and brisk walking. And walk at least 30 minutes a day. Several studies have shown that physical activity can be life-saving. Dancing is ideal for losing pounds because it relieves stress. My exercise program includes Pilates workouts four times a week, followed by 15 minutes of upper body exercises and other exercises to strengthen my knees and hips. I also take a brisk walk for 45 minutes 4 times a week. It’s essential to figure out what workout works best for you and is enjoyable because maintaining a healthy weight is a long-term commitment.
- If you have decided to lose weight, you need to stay away from sugary foods, control your portions, and limit or reduce unhealthy carbohydrates (white bread, cakes, cookies, pasta, potatoes, and cereal).
- I recommend high-fiber carbohydrates, including whole grains (quinoa, amaranth, barley, etc.), beans, lentils, root vegetables (carrots, parsnips), sweet potatoes, etc.
- First, you should limit high-carbohydrate bread, cakes, cookies, pasta, and potatoes. The easiest way to do this is by not having these products in your house.
- The second step is to incorporate exercise into your life. Find out what works best for you and do it.
- Losing weight and keeping it off should not be hard work. Once you get into the new healthy habits, it will all be part of your daily routine.
- Do not punish yourself with bland and restrictive diets; instead, focus on healthy eating, regular exercise, intermittent fasting, and stress management to lose weight permanently.
Until next time, stay healthy and make the most of your days.
What do you think is your favorite healthy food? Leave your answer below in the comments.
With kindness and gratitude,
The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified healthcare professional.