Are you hitting the gym tirelessly for 2 hours or just living on salads and soups? Get to know more about salads and weight loss. We tend to try too hard and make too many efforts for getting a better body. The reasons are many- feeling envious of a colleague or a friend, being inspired by a celebrity’s dedication to work on their great body (like Salman Khan!) However, weight loss should be looked at from a holistic (health) point of view. It’s not only about seeing the kilos going down on the weighing scale, it is also about how healthy you feel as you shed that extra weight. This mindset alone can help you keep the weight off longer.You don’t need a complicated weight loss program, you just need to remember three things around which weight loss actually revolves-
Diet, Exercise, and Lifestyle
Adopt a healthy habit every week and see the changes yourself. To make it even simpler, here are 52 healthy habits for the next 52 weeks for your diet, exercise, and lifestyle. Effortlessly achieve your ideal weight, go from simply battling weight to actually looking fit and feeling healthy which will undoubtedly be a life changer.
Step 1: Diet
Eat fruits 2-3 servings a day. They are full of antioxidants which will help you to fight against many diseases as well as prevent you from thinking about food all the time.
Indulge in seasonal veggies. Vegetables are packed with fibre which will give you satiety and are good for weight loss. We recommend you add at least 3-4 servings of vegetables in your diet a day. Making a vegetable salad is an easy way to add them to your diet.
Look more for whole wheat products than refined. Whole wheat products contain more fiber and nutrients as compared to refined products. They are easily digested and also keep you away from binging.
Go easy with salads and soups. Salads and soups are one of the healthiest options if you are feeling hungry and looking to lose weight. But make sure you avoid add on cream based dressing over it. Ask for dressing on the side when eating at a restaurant. Opt of clear soups as they are lighter than their creamy counterparts.
Add nuts to your diet. They are packed with protein & fiber. They are the healthiest substitute for biscuits.
Fad diets are a waste of time. Next time you read or hear about one try to stay away from it. Getting on too many of these diets not only affects you emotionally but depriving your body of the essential nutrients is not good for you in the wrong run.
Explore more with beans and legumes. Add them now to your diet if you haven’t already. It’s the healthiest way to pack in more protein without having to eat the extra saturated fat, unlike animal protein source.
Add in foods high in omega-3s such as walnuts, flax seeds, chia seeds, salmon, and sardines
Aim to fill half your plate with fruits and veggies. They are packed with antioxidants and ample amount of fibre.
Pack your plate with protein. Protein can help promote a healthy weight because high protein diets are associated with greater satiety, plus it’s important for healthy muscle growth
Try ordering green tea instead of a cold coffee.Go for green tea which is full of antioxidant with minimal calories.
Add low-fat dairy to your diet. Research suggests calcium helps in weight loss.
Add one fruit to your breakfast. It will instantly shoot up its nutrient value
Order salads with dressings on the side. This will help you control calories naturally.
Step 2: Lifestyle
Make room for (healthy) fat. Cutting butter and oil can reduce calories but we still need fat in our diets as a source of energy and to absorb the fat-soluble vitamins A, D, E, and K. Plus it helps us feel full. Get healthy monounsaturated and polyunsaturated fats from olive oil, nuts & seeds.
Swap your chips packet with some healthy snack. The main drawback that becomes hurdle in weight loss is eating something unhealthy during snack time. It gives you taste but afterwards, it keeps you all time stressed with unwanted fat. So, do catch some healthy snacks like almonds, roasted chana, buttermilk, sprout chaat and salad during snacking.
Eat at home. It is easy to control your calories and eat healthy when you are eating at home. Eating out too often makes you overeat and you don’t necessarily have control over how the food is cooked. Something healthy on the menu might actually have a lot of unnecessary calories added to it. If you are eating out 5 times a week, cut it to 4 times a week. You will feel the difference in just a week.
Chew slowly. Eating slowly may not fit into a busy workday, but it pays to pace your chewing: the quicker we eat, the less time the body has to register fullness.It improves your digestion as well.
Understand portion control. You have been eating the same number of chapatis as you were a kid to now when you are an adult. While the good carbohydrates in the chapati are good for you, it doesn’t mean you need to eat too many of them. Try reducing the number of chapatis and instead substitute it a bowl of fiber.
Skip sugary drinks. These drinks unnecessary add calories and ultimately add unwanted fat by giving numerous health problems.
Look for leaner cuts of meat. They have fewer calories and will fill you up with a good amount of protein.
Adopt healthy method of cooking. The cooking techniques also play a vital role in weight loss. Adopt steaming, boiling, sauteing, roasting cooking methods in a day to day life.
Use more than 1 oil in your kitchen. It is healthy for heart patients and even for all those who are looking to maintain their weight. It balances the omega 3 and omega 6 fatty acid. They are the healthiest fat.
Drink plenty of water. To cleanse up all your toxins from your body .
Avoid the use of artificial sweeteners. If you eat too many sugar-free foods, you can still gain weight if they have other ingredients that contain calories. And remember that processed foods, which often contain sugar substitutes, generally don’t offer the same health benefits as do whole foods, such as fruits and vegetables.
Add physical activity to your daily routine. Regular physical activity is important for good health, and it’s especially important if you’re trying to lose weight or to maintain a healthy weight.
Avoid long gap between the meals. Starving never helps you to lose weight so don’t keep too much of gap between meals to avoid acidity problems.
Avoid juices, focus on fruits. Fruits contain fibre than juices so if you looking for weight loss. Eat more of fruits.
Get enough sleep. Lack of sleep triggers binge eating
Avoid Buffets.It will keep you away from overeating .
Set one day of the week aside to eat your favorite fruit, you will feel energetic and feel fuller as well as keep you away from bunging.
Plan your meals in advance.Always plan your menu in advance not only it will keep you stress free , moreover you will be able to plan everything in healthy way.
Avoid eating in front of the laptop or Tv. It cuts down on mindless eating and makes you more accountable for each bite.
Travel Smart. Just you are going out doesn’t mean that you can eat anything .If you want to look fit and healthy, then you should be smart enough to choose healthy stuffs in your way.
Eat Breakfast. Have a complete breakfast which will help you to stay energetic throughout the day as well you will not binge on unhealthy stuff. Get more information on Are you eating the right breakfast?
Enjoy the seasonal fruits and vegetables. Besides the nutrients they are packed with delicious flavor.
Avoid drinking colas, sweetened or aerated beverages with your meals. Stick to water
Split the dessert. It’s the only way you get a bite of your favorite food and you don’t feel guilty of consuming all the calories.
Get at least ten minutes of morning sunlight. It will recharge you better than a cup of morning tea/coffee.
Add a salad to you lunch and dinner. Easy way to add a punch of fiber & antioxidants to the diet. Besides eating salad prevents you from overeating during the meal and helps you stay full for longer.
Limit the intake of sweets. It is not healthy and will add unwanted calories and unhealthy fat in your body.
Step 3: Exercise
Climb at least 30 steps everyday. It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn.
Spending 5 minutes deep breathing everyday can help you manage your stress better and make your mind more active
Running helps you burn more calories. Research proves that people who exercise continue to burn calories for the next two hours post their workout.
Catch up with friends for a walk instead of a coffee. Not only will you avoid drinking extra calories that extra physical activity will benefit both of you.
Brisk walking for 45 -60 minutes will help to burn 225-300 calories depending upon your weight. Above all it is a low impact exercise which does not cause any sort of stress injury.
Swimming-A one hour swimming session can help you burn around 400 to 700 calories. It helps not only in weight loss but also helps in toning the body.
Another fun low impact exercise with high output for losing weight is cycling When you cycle for one hour you can burn 372 to 1100 calories depending upon your weight, speed and the path you choose for cycling.
Step for aerobics-A 45 minutes session can help you burn around 550 calories. It helps you tone the muscles of the legs and hips
Keep dancing ON to lose weight- Dance is an activity that targets your complete body. It is an excellent workout to lose around 600 to 800 calories.
Skipping Rope -10 minutes of skipping rope can provide the same calorie burn as 30 minutes of running do!
Start with simple yoga asanas for 30 minutes. More than losing weight, yoga asanas give more flexibility to your body and it is a great combination of good body and soul.
Try to follow these tips in a simple and planned manner. Start by practicing 1 habit each week and slowly work your way through the list. It would not only help you to lose weight in a healthy way but you will see a complete transformation in your energy levels too. So reward yourself with these possible ways to lead a happier, healthier and longer life ahead.