Did you know that you can drastically alter your weight loss journey by adding tiny, powerful behaviours into your everyday routine? These 5 daily habits are supported by research and can help you effectively lose those extra kilograms.
Fill half your plate with vegetables
One of the simplest yet most effective ways to cut calories and boost nutrition is to fill half your plate with vegetables at every meal. Vegetables are low in calories but high in volume and nutrients, which means they can help you feel full without overloading on calories. According to a study published in the journal ‘Appetite’, participants who ate larger portions of low-calorie vegetables consumed fewer calories overall. Vegetables are rich in fibre, which aids digestion and keeps you feeling satisfied longer. Aim to include a variety of colours and types to maximise nutrient intake and keep meals interesting.
Develop a personalised exercise routine
Exercise is a cornerstone of any effective weight loss plan. However, it’s essential to choose an exercise routine that fits your lifestyle and interests. Finding an activity you enjoy increases the likelihood of sticking with it. A study in the ‘American Journal of Clinical Nutrition’ highlights that combining aerobic exercise with resistance training is particularly effective for weight loss and muscle preservation. Whether it’s walking, swimming, cycling, or yoga, make sure to include at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercises on two or more days.
Drink water before meals
Drinking water before meals is an effective weight-loss strategy. Water has zero calories, helps you stay hydrated, and can create a sense of fullness that may prevent overeating. A study in the journal ‘Obesity’ found that participants who drank 500 ml of water before meals lost more weight than those who did not. Make it a habit to drink a glass of water 30 minutes before your main meals. This practice can help control portion sizes and reduce overall calorie intake.
Keep a food journal
Keeping a food journal can be an eye-opener when it comes to understanding your eating habits. Tracking what you eat and drink helps identify patterns and areas for improvement. According to a study in the ‘American Journal of Preventive Medicine’, individuals who kept a food diary six days a week lost about twice as much weight as those who didn’t. In your journal, record everything you consume, including portion sizes and times of eating. Reflecting on your entries can help you make more mindful food choices and stay accountable to your weight loss goals.
Add more protein to your diet
Increasing your protein intake can significantly impact weight loss by boosting metabolism, reducing appetite, and preserving muscle mass. A study in the ‘American Journal of Clinical Nutrition’ reported that a higher protein intake can lead to greater weight loss and fat mass loss. Add protein-rich foods such as eggs, dairy products, legumes, and nuts to your meals. Aiming for at least 20-30 grams of protein per meal can help keep you full and support your weight loss efforts.
Why is losing weight important?
Losing weight is important for maintaining overall health and well-being. Shedding excess kilos can significantly reduce the risk of chronic diseases such as heart disease, diabetes, and high blood pressure. It also alleviates stress on joints and improves mobility, making everyday activities easier and more enjoyable. Achieving a healthy weight boosts energy levels, enhances sleep quality, and can improve mental health by reducing anxiety and depression. In essence, weight loss is not just about looking better but feeling better and living a longer, healthier life.
Which yoga poses lead to maximum weightloss?
Dynamic poses like Sun Salutations (Surya Namaskar) offer a holistic workout, engaging multiple muscle groups and boosting metabolism. Twists such as the Revolved Chair Pose (Parivrtta Utkatasana) aid in detoxifying the body, promoting digestion, and trimming the waistline. Core-strengthening postures like Boat Pose (Navasana) not only tone the abdominal muscles but also ignite calorie-burning potential. Additionally, inversions like Shoulder Stand (Sarvangasana) and Headstand (Sirsasana) stimulate the thyroid gland, which regulates metabolism, thus facilitating weight management.
