The average American will pack on 10-15 lbs over the holidays. That type of weight gain can have a significant impact on your health. A few risk factors of weight gain include increase an increase in blood pressure, heighted cholesterol levels, increased risk for disease.
The good news is you have control of your health and body! On average a healthy weight loss program will have you dropping 1-2 pounds per week with a proper exercise regimen and healthy eating habits.
If you are serious about losing weight, decreasing body fat and getting in the best shape of your life then start with small tweaks to curb your appetite. This will limit the yo-yo effect that happens with common diet restrictions.
Using these tips will help you maintain a healthy balance without the limitations. Proper intake of healthy macronutrients is a much better way to lose weight than restricting calories. Food is NOT BAD! What we consume, how much we consume and when we consume all play a factor in healthy weight loss and gain. All the body needs is a little consistency. Here are a few tips to keep a balanced diet plan back on track!
1.Eat breakfast every morning.
This healthy habit is a common train for many people who have lost weight and kept it off. Eating breakfast every single day is a healthy way to kickstart healthy eating regimen.
“Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day,” Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids.
Many studies show people who eat breakfast have lower BMIs than people who skip breakfast. Start your day with a fiber fueled bowl of oats, scramble some egg whites or mix a healthy protein shakes for your daily breakfast regimen. These are all quick and nutritious ways to start your day.
2. Cut late night snacking.
Select a time when you will stop eating. This will help curb those late-night munchies when you set your mind to cancelling it out at a certain time. Substitute unhealthy snacks with a cup of tea or satisfy your sweet tooth with a healthy non stimulated BCAA recovery shake.
3. Limit sweetened drinks.
Sweetened drinks pile on the calories. Drinks such as soda and juices don’t reduce hunger like solid foods. Satisfy your thirst with water, sparkling water or mix your water with fruit such as lemon or cucumber. Also limiting alcohol to the weekends can be a huge calorie saver as well!
4. Fuel up on produce.
Eating lots of low-calorie, high-volume fruits and veggies can help curb your appetite while fueling your body with healthy nutritious foods. Try starting each meal by eating your veggies first. This can greatly satisfy your hunger before a large meal. Limit sugar by portion controlling your fruit to one cup max per day. Also snacking on low calories veggies such as celery, broccoli and cucumber can also limit daily cravings.
5. Exercise consistently.
There is no doubt that exercise will help you lose those holiday pounds. One pound of fat is equal to 3,500 calories. You can reduce 500 calories a day with a simple diet and exercise plan. Exercise at least 30 minutes per day for four to five days per week. Seek shorter intense exercise regimens to keep your body fueled to burn fat with high intensity interval training.
6. Seek Consistency.
What good is a diet is you will only yo-yo back and regain the weight? You don’t have to restrict yourself to stay healthy and lean. Seek consistency by using these simple tips to curb your appetite.
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