01/16/2023
New year, new goals, which include weight loss and becoming healthier. Instead of trying a new diet to lose weight, try incorporating a small amount of exercise in your daily routine. Think small, you can start by taking the stairs instead of the elevator, taking a walk on your break at work or doing a 15-minute workout at home before or after work.
The benefit of exercising exceeds weight loss alone, it combats several health conditions and diseases such as stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, arthritis, and some cancer. Physical activity stimulates various brain chemicals that helps improve your mood and leaves you more relaxed and not anxious. Exercise also boots your endurance. It delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. When your heart and lungs health improve you have more energy. WWW.Mayoclinic.org
While exercise will help with weight loss, changing your eating habits will play a bigger part in getting healthier and losing weight. People struggle with weight loss because they try diets, diets are a temporary. If your eating does not change long term the weight will come back. One of the reasons people struggle to lose weight is the “I don’t eat a lot or even that much.” You may not realize how much you’re eating because what you’re eating is not actual meals. Instead, you graze throughout the day on unhealthy food. Here are a few things you can do to start healthy habits.
1. Eat more protein. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories a day.
2. Avoid processed foods. These foods are high in added sugars, added fats and calories.
3. Stock up on healthy foods and snacks (fruits, vegetables, nuts). Keeping healthy foods in your home reduces the chances of you or your family to eat unhealthy foods.
4. Drink water before meals this will reduce your calorie intake.
5. Drink (unsweetened green tea) Green tea a natural drink filled with antioxidants. Drinking green tea increases fat burning up to 17%. “29 Easy ways to lose weight naturally” WWW.Healthline.com
Keeping a food and beverage diary can help you break old habits. Write down everything you eat and drink and the time. This will help you discover when you’re seeking something to eat. Make a list of triggers, like opening the cabinet, sitting home watching tv, stress, not knowing what to make for dinner. Replace unhealthy habits with new, healthy ones. Only eat when your hungry, keep healthy snacks in your home. Plan meals for the week. “Improving your eating habits” WWW.CDC.gov
Being healthy is about physical, mental, social and spiritual well-being.
