It’s no secret that obesity has become a problem in Harrison, New Jersey, and in the United States at large. More than one-third of American adults are considered obese, and the numbers continue to rise. But what you may not know is that it’s possible to achieve a healthy weight by making minor changes to your diet and lifestyle. A Harrison primary care specialist can provide you with the proper guidance. Here are some tips and tricks to help you get started.
Eat Healthy Foods
It’s essential to eat healthy foods if you want to lose weight. But what does that mean, exactly? It means eating plenty of fruits and vegetables, lean protein, whole grains, and healthy fats. These foods are packed with nutrients and antioxidants that can help boost your health and metabolism.
This is where you avoid processed foods. These foods are high in sugar, unhealthy fats, and sodium, leading to weight gain. Instead, focus on eating whole, unprocessed foods low in calories and that don’t have harmful additives.
Be Mindful of Food Portions
Another key to losing weight is being mindful of your food portions. When you’re eating out, try to choose a smaller plate, so you’re not tempted to overeat. And when you’re cooking at home, be sure to portion out your servings ahead of time. That way, you won’t be tempted to eat more than you need.
This helps you have consistency with the calorie intake in the body. When people overeat, the body gets used to it and stores the food as fats. So by controlling the amount of food that goes in, you are helping the body not store any extra energy as fat.
To lose weight, you need to move more. This doesn’t mean spending hours at the gym. Even small amounts of exercise can help you lose weight. Try taking a brisk walk every day or working out for 30 minutes three times a week. You can also add in some strength-training exercises to help tone your body.
This helps increase the heart rate and make sure that more blood is circulated in the body, helping to transport nutrients and oxygen where needed. When the heart rate increases, the body starts using more calories, leading to weight loss over time.
Drink Plenty of Water
Water is essential for good health, and it can also help you lose weight. When you’re dehydrated, your body holds onto water weight, making it difficult to lose pounds. Drink plenty of water each day to help flush out toxins and keep your body hydrated.
Enough water helps the kidneys function properly and get rid of any waste accumulated in the body. This helps reduce the risk of developing diseases and conditions like obesity, heart disease, and cancer.
Get Enough Sleep
Getting enough sleep is another key to losing weight. When you’re exhausted, your body produces more of the stress hormone cortisol, leading to weight gain. Make sure to get at least eight hours of sleep each night to help keep your metabolism running smoothly. Enough sleep helps to control the levels of cortisol in the body.
Achieving a healthy weight can seem like an impossible task, but it’s not. You can start making minor changes to your diet and lifestyle to help you lose weight and achieve better health. Be sure to eat healthy foods, be mindful of portion sizes, move more, drink plenty of water, and get enough sleep each night. These are all essential for achieving a healthy weight.