We all know that too much food and too little physical activity are two recipes for obesity. But, for some people, having difficulty losing weight is not just about diet and exercise. Sometimes, it could be due to some little or minor things that are often overlooked or neglected. Other people also lack some of the essentials of an effective weight loss regimen which leads them to have difficulty getting rid of their excess weight. If you’re among those that are determined about losing weight, but couldn’t seem to change what’s on the weighing scale, check out the following tips that could be missing in your daily habit, including those habits that you should also consider ditching.
Healthy Habits to Add into Your Daily Weight Loss Regimen
Take the right supplements
One of the most important ways to achieve your weight loss goals is to take the right supplements. According to Slinkyslender.com, don’t just choose any supplement, but make sure it’s a weight loss supplement that has many health benefits and made with science-backed information. Choose a brand that tells you exactly what it does to your body and how it can help you achieve your weight loss goals. Look for a supplement that helps you reduce fat cells and make it more receptive to the signals that tell your body to release those excess fats. It is also best to choose a supplement that is known to be safe and free from any harmful side effects.
Engage in strength training
Strength training allows your body to build more muscles which are beneficial for your weight loss goals because muscles serve as fat-burning machines. The more muscle you develop, the more calories that your body will also be able to burn. The best thing about strength training is that its benefits do not end once you leave the gym. Your body will continue to burn calories and will do so for the next 24 and up to 48 hours, while it does the work of repairing strained muscle tissues.
Stick to a High-Protein Diet
High protein consumption can lead to greater energy expenditure. In other words, the more you eat protein-rich foods, the more calories your body will be able to burn as well on a daily basis. There have been several studies that showed that high protein consumption enables the body to burn more calories even hours after eating. One reason for such an occurrence is the fact that it stimulates the body’s gluconeogenesis, where your body generates energy from its non-carbohydrate stores. Another reason is the capability of protein to trigger thermogenesis in the body which allows it to generate more heat thus making it more capable of burning fats.
Always get enough sleep
Even when you claim to have the best diet and the best fitness regimen, but if you do not get enough sleep each night, your weight loss goals are still bound to fail. Why? When the body is deprived of sleep it will tend to produce more cortisol, which is a stress hormone that is associated with fat gain. Cortisol also activates the brain’s reward system that triggers one’s cravings for unhealthy foods. Plus, sleep deprivation also increases the production of ghrelin.
The combination of ghrelin and cortisol in the body shuts down the part of the brain that signals satiety. So, even after eating a huge meal, your body will still keep telling you to eat because it’s never satisfied. These are just a few of the many reasons why it is so important to get enough sleep each night and how doing the opposite could wreak havoc into your weight loss goals.
Habits to getting Rid of If You Want to lose Weight
Still, finding it hard to lose those excess pounds? It could be that you still adhere to one or more of the following unhealthy lifestyle habits:
You still engage in binge eating
One of the side effects of dieting is binge eating. This habit involves the consumption of large amounts of food that are often unhealthy. Although binge eating on healthy foods can still harm your weight loss efforts. A single binge eating episode is already enough to ruin a week’s worth of portion-controlled eating.
Your diet does not consist of whole foods
If you want to stick to a high-protein diet because you want to rev up your body’s ability to burn fats, make sure that everything is sourced from whole foods. Steer clear from protein sources that are processed and filled with preservatives. Be wary about buying processed foods that were labeled with “health food” because these were never devoid of preservatives that could harm not just your weight loss goals but as well as your ability to keep a healthy body. Whole foods may take a lot of time to prepare. In fact, it often warrants a significant amount of time to prepare in the kitchen. But, rest assured that your efforts will surely give you better results.
You still eat even when it’s close to bedtime
Stop the habit of eating even when it’s already an hour away from your bedtime. Late-night snacking is also just as unhealthy. These habits keep your body temperature, insulin and blood sugar at high levels. As a consequence, your body will find it hard to lose its excess fats. The best thing to do is to stop eating at least three hours before your bedtime. Also, be careful about snacking after having your supper. If you love to munch on junk food while watching TV, you are more likely to be consuming more calories than you thought you did.
You always skip breakfast.
Skipping breakfast increases your tendency to binge come lunchtime. This is because you would feel too hungry that you’d think about eating a week’s diet in just one sitting. Counter this habit by eating a protein-packed breakfast within an hour after you get up from your bed. Remember that there are many reasons why breakfast is deemed as the most important meal of the day. The habit of skipping breakfast not only gives you trouble losing weight. It can also increase your risk of having diabetes, atherosclerosis, obesity and high blood pressure.
Keep in mind that behavioral factors also play a crucial role in helping you lose weight. If you are consistent about your exercise regimen and in adhering to a healthy diet while also being firm about saying no to your cravings, chances are high that those excess poundage will soon be a part of your personal history.