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6 Healthy Habits That Promote Weight Loss
6 Healthy Habits That Promote Weight Loss
The close of the year is coming faster than I know we all want to admit. With that often comes declarations of newfound resolve to lose weight, get better health, and be a better person overall. The thing is, though, is that the habits you need for weight loss are the very same ones you’ll need to maintain that loss. It’s important to think about it in terms of changing your habits. That way, the weight loss can come more naturally and gradually, if that’s what you desire.
There are many reasons why women might want to lose weight beyond just looking better in the mirror. Some of them might include relief from certain women’s health conditions, less joint pain, and even better sleep. Other women want to lose weight because they are getting married and want to look and feel their best on their big day. No matter your reason, however, here are the best habits to build to help you on your weight loss journey.
Get Regular Women’s Checkups
While you might have a strong disdain for going in for your annual physical, it can nonetheless be helpful. Some conditions, such as PCOS, are linked to weight gain. Whether the PCOS itself is the cause of the weight gain or it’s the result of it, it’s still important to determine if any underlying conditions are making it more difficult for you to lose weight. This can help prepare your expectations that you aren’t going to realistically lose 100 pounds in three months, but you might be able to shed that weight over the course of a year or two. Additionally, some female health conditions are more acute and require medications to clear up.
Drink A Lot of Water
You might think your water bottle filled with liquid is enough for the day. Unfortunately, the recommendation of 64 ounces a day isn’t quite sufficient when you’re overweight. The truth is, you should be consuming half your body weight in ounces of water per day, and more than that if you are very active. This means that if you weigh 200 pounds right now, you need to consume around 100 ounces daily just to stay healthy and keep everything working properly. Without enough water, your body feels stressed and won’t let go of unwanted fat as easily.
Go to Sleep at the Same Time Each Night
So, you got caught up in watching your K-drama until 2 a.m. While that’s okay once in a while, if you find yourself binge-watching your favorite show until you fall asleep on the couch, maybe it’s time you gave yourself a firm bedtime. Sleep deprivation causes all sorts of hormonal issues, and it can also lead to increased hunger during the day. It’s absolutely important to get enough sleep at night. You can do this by turning off the technology an hour before your bedtime and sleeping in a cool, dark room.
Eat More Healthy Fats and Proteins
Fat and protein help you feel full and satiated. Carbs are great for quick energy, but without enough fats and proteins, you are more likely to experience highs and lows and feel sluggish later in the day. Healthy fats from avocados, olives, nuts, and seeds can help reduce inflammation in your body, improve your mental health, and give you more long-lasting energy. Leaner cuts of meat, as well as many vegetarian or plant-based sources of protein, are more nutritionally dense and contain high amounts of bioavailable protein that your body needs. Protein will also help your body conserve muscle mass as you try to lose weight.
Notice I didn’t say “exercise” here. The fact is, active people are less likely to struggle with weight loss or weight gain than those who are sedentary most of the time. One way to stay more active is to set a timer on your phone to get up and move every hour. If you do this throughout the day, you’ll get in a lot of steps and be more likely to lose that unwanted extra weight in the long run.
Eat Fresh Fruits and Vegetables
If you grew up with the old food guide pyramid, then you might remember that you should eat a minimum of 2-3 servings of fruit and vegetables a day. If you want to promote weight loss, though, you’ll need more than that. Not only are they packed with nutrients, but fruits and veggies also tend to have lower calorie density. This means that you can eat a cup of broccoli and a salad, with some lean protein and some healthy whole grains, and you’ll feel so much more full than if you ate just some meat and starch alone.