Weight loss is the sum total of small actions that you take every single day. Rather than eliminating foods from your diet, adopting healthy practices is the only guaranteed way towards achieving a total body transformation.
The 10 tips mentioned below are incredibly powerful and impressively easy to implement, Adopt them and in just a few weeks, you will be surprised at what you find in the mirror:
1. Low sodium dinner
A high sodium meal can cause temporary weight gain because it increases water retention. It is your kidney that is responsible for maintaining the proper salt ratio in your body. However, in the presence of lots of sodium, your kidney undergoes stress and is not able to handle the excess salt in your body, causing it to stay in your bloodstream. Salt then attracts water, which then increases your blood volume. This causes puffiness and temporary weight gain. In more serious cases, it can also cause high blood pressure and other heart problem.
It has been found that, every year more than 1.6 million people die from heart related diseases which can be primarily attributed to the consumption of more than the daily recommended amount of sodium, which is 2,000 mg per day.
Stay away from processed foods, and make your meals a low sodium one and drink plenty of water so that it can flush out the excess sodium out of your body.
2. Surround yourself with health
Keep healthy foods within your arms reach. Then when that hunger pang hits, you will find yourself reaching for slices of apple set right next you than that pack of buttered popcorn placed 6 feet away. That’s exactly what one research study found. This is probably the only situation where being lazy is a good thing. Take advantage of the power of proximity.
3. Eat raw as much as you can
Be it fruits or vegetables, if you are hungry snack on something raw. It will hydrate you, curb your hunger and fill you up with dietary fiber, vitamins and minerals. Also, when you are faced with one of the big meals of the day, you will actually find yourself satisfied with smaller portions.
4. Prep and pack your lunch for tomorrow
Mornings are chaotic, especially if you have kids. So the task of packing a lunch yourself might get put in the back burner. The easiest option when faced with a time crunch would be going out and grabbing something to eat. But by preparing and packing your midday meal the night before, you will not only eat a more nutritious lunch but also save money.
Not every food stays fresh overnight. Some can get mushy. Carrots, melons, berries, celery stay fresh overnight. For a sandwich, you can pack the bread, vegetables and meat separately so that it doesn’t get soggy. Leftovers from the night before, like chilli, soup or casseroles, also pack well.
5. Do a little workout before going to bed
The claim that a nighttime workout will interfere with your sleep is a myth. Daytime can fly by with work and housekeeping, but you can still squeeze in a little workout after that sun goes down. A recent survey conducted by the National Sleep Foundation found that nighttime workout does not negatively affect your sleep quality. In fact, if you just had a stressful day at work, a night time workout might help you cool out, since exercise increases the production of endorphin– a stress relieving hormone.
6. Turn off those lights before going to bed
A completely dark bedroom can promote weight loss. This is according to a study published in Journal of Pineal research, where 16 rats were fed the same diet. However, at the end of the meal, one group drank melatonin infused water, and the other group drank normal water. The results showed that the group who had melatonin enriched water had more brown fat cells that white fat cells. This is important because brown fat burns much more calories that white fat. Melatonin promotes the production of brown fat. In fact it even converts white fat into brown fat.
In us humans, cold temperatures and exercise can produce brown fat, and so can complete darkness. Make sure that you turn your electronics off, get some thick and dark curtains to make your room as pitch black as possible before you hit that bed.
7. Use the power of cold
Research shows that cooler temperatures lead to more burnt calories. By turning your thermostat down, we force our body to constantly work towards keeping our internal temperature balanced. This translates to burning more calories. As mentioned above, it can also increase the brown fat production, which is great news because unlike white fat which stores calories, brown fat burns them.
8. Stay away from that glass of wine
Alcohol can hinder smooth digestion and leave you sluggish and more vulnerable to be attacked by hunger pangs. It also disrupts your sleeping cycle. Instead of alcohol, drink a light tea such as green tea or lemonade before going to bed.
9. Go dessert free
Cakes, cookies, muffins, brownies….they are extremely high in sugar and will give you a bloated appearance the next morning. Sugar that is poorly absorbed in our digestive tract, becomes food for the gas producing bacteria that live within us. So when it comes to night, be safe and skip on dessert.
10. Eat mindfully
This means sitting down and paying attention to each bite you take. Often times, we take eating as a chore that we just want to get over with. So instead of mindfully enjoying every bite of the delicious food available before us, we unconsciously choose to chow down the calories as fast as possible. This can make us over eat our meals, and even mess up our digestion.
I hope these tips helped you. If you want to lose weight, every diet or exercise decision you make matter. Even if it’s at midnight or early morning, your body is constantly working, so fuel it with nutritious and pure food items.
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In the comments below, how many of these tips do you plan on following when it comes to your everyday life?