You are a new mother, your new promotion keeps you working long hours or your course schedule is hectic, the first things that gets compromised is weight loss goals and routine. In fact, often people turn to unhealthy eating habits which results in further weight gain. It may seem hard to find the focus and time for losing weight. It is easier to grab any kind of fast food and skip the gym all together. However, if you look at the larger picture, it is essential for you to maintain a healthy weight to continue catering to your responsibility. Weight gain results in multiple health problems and is detrimental to your self-confidence. It is easier to lose weight or maintain it when you know how to go about it. Here are some tips to help you in your efforts to lose weight.
Maintain a Food Journal
It is helpful to write your daily food consumption to give you a visualization of how much you are eating and what you are eating. When you are trying to lose weight, it all comes down to calories. Tracking your food allows you to understand the habits and patterns which lead to overeating and inactivity. In addition, you know how much calories you are consuming so that you can reduce them and work it off through physical activity so that there is nothing to store as fat. The National Weight Control Registry refers to food journaling as one of the most powerful tools used by successful dieters.
Exercise burns calories that you consume and suppress your appetite. It also improves your metabolism, which is essential for weight loss. The National Academy of Science recommends 60 minutes of exercise per day. You can divide this time in 30 minutes of vigorous exercise and the remaining 30 minutes in your usually daily activities. A study in the Journal of American College of Nutrition shows that 10 minute incremental exercise is equal to 30 minutes of continuous exercise.
Increase Calcium Intake
Research by the University of Tennessee has shown that three servings of calcium rich dairy products a day can speed by weight loss by 50%-70% as well as strengthening your bone and preventing osteoporosis. It is recommended to opt for low fat version of yogurt, cheese and milk.
Protein at Every Meal
According to a research in the Journal of Nutrition, consumption of more high quality protein can help your maintain muscle mass and reduce body fat. Protein rich foods contain leucine, an amino acid, which prevents the loss of muscle proteins during weight loss and you only lose fat. It is essential to maintain muscle during weight loss as it helps the body burn more calories.
Eating breakfast is an important step in losing weight. The National Weight Control Registry considers breakfast as one of the key factors in long term weight loss and management. In fact, people who skip breakfast have been seen to be heavier than those who eat a healthy breakfast. Eating healthy food items in the morning, after you wakes up, maintains the levels of blood sugar and insulin in your body as well as jump start your metabolism, hence burning more calories.
These helpful tips can go a long way in your weight loss program, even if you are a busy bee. Achieving and maintain a healthy weight provides you with more energy, increase your alertness and prevents many health problems.