Not everyone has a lot of money for a costly viable diet, a personal trainer or luxurious meal delivery service when there are easy ways to combat an eating disorder. Also, you might not have enough determination to count every calorie for the long drag. Yet, that doesn’t mean you can’t lose weight. Here you go with eight easy tips to slim down without giving yourself a very hard-hitting time.
1 Eat nutritionally dense foods
Healthy meals and snacks form the basis of the human diet. An effective way to create a meal plan is to ensure that every meal you consume comprises of 50% fruits and vegetables, 25% grains, and 25% protein. The approximate fiber intake should be around 25-30 grams per day. Try to avoid trans fats from your diet and minimize the consumption of saturated fats which are strongly associated with coronary heart disease.
2 Keep a food diary or mobile application
Self-monitoring is a very important factor for successful weight loss. You can use a paper diary or a mobile app to record every item of food you consume each day. Also, you can estimate your progress by recording weight on a weekly basis. If you are tracking your improvement in small increments and determine any physical changes, you will probably stick to eating disorder treatment for weight loss. All you have to do is write down what, when, and how you eat. A food diary will provide you with a clear picture of your present eating habits which help you identify the changes you need for weight loss. In the same way, you can find free mobile applications to track your calorie balance after food consumption and physical exercise.
3 Engage in regular physical activity and exercise
Physical activity on regular basis plays a crucial role in battling an eating disorder. It is imperative for both physical and mental health. Increasing the regularity of physical activity in a self-controlled and purposeful way helps in successful weight loss. Typically, one hour of moderate-intensity activity per day such as brisk walking is effective or you can go for 150 minutes every week. If you are not physically active, you should gradually increase the amount of exercise which eventually increase its intensity. This strategy is a sustainable way to make sure that everyday exercise becomes an important part of your lifestyle. Some easy everyday physical activities you can consider doing are taking the stairs, dancing, gardening, playing outdoor games and parking your car far away from a building entrance so you can walk a little more. However, individuals who have a low risk of coronary heart disease are improbable to require medical evaluation ahead of starting an exercise regimen. For instance, medical assessment is advisable for people who have diabetes. If you are not sure about safe levels of exercise, you should definitely consult a healthcare expert.
4 Start with one small change
If you are consuming a lot of sugar and calories coming from drinking, challenge yourself to drink only water instead of sugary drinks for a week. After one successful week, decide another challenge for yourself to cut those carbs you have been eating. For example, switching to wheat bread when you want rice. These small steps can make significant changes in your eating habits eventually leading to a healthy diet and weight loss.
5 Learn to read labels
The simplest way to lose weight and acquire proper eating disorder treatment is to pay attention to food labels. If you intend to count accurate calories, this skill is a must. You should be able to figure out the food’s caloric content and more importantly, its serving size. Be very careful since the numbers are not always accurate. Comparing labels is equally important for making healthy choices to lose weight.
6 Curb hunger with fiber
Fiber-rich foods provide nutrients that improve health and reduces the risk for the disease. Also, they help you in successfully losing weight. These foods are low in calories and therefore you can eat more and minimize the room for unhealthy foods. The fiber in whole-grain foods helps you feel fuller longer thus makes you avoid eating when you’re not hungry.
7 Drink plenty of water
Drinking sufficient amount of water will make you lose weight in multiple ways. It helps in alleviating bloating and substituting drinks that increase weight. If you do the math, you will be surprised to know losing hundreds of calories every day just by drinking water. Don’t wait till you feel thirsty as it can be mistaken for hunger. If you don’t like drinking a lot of water, go for making flavoured water and satisfy your cravings.
8 Stimulus and cue control
Many social settings might encourage you to overeat. For instance, some people overeat while watching television. Make sure to be aware of what may trigger your desire to snack on empty calories. You can think of several ways to adjust your routine and limit these triggers.
Maintaining weight loss involves a serious commitment to a healthy lifestyle and remember you don’t have any vacations for that. To achieve and maintain weight loss, you will need to adopt these lifestyle changes in the long term. Happy Healthy Diet!