Ever wonder how to tip the scale in the right direction?
Here’s some advice…
A fad diet, insane workout, weight-loss supplement, or gimmicky piece of workout equipment won’t help you achieve long-term results.
You might get a quick win, and lose some weight. But after a few weeks or months, you’re back to square one. Yo-yo dieting like this can take a toll on your health.
- Did you know about 74 percent of adults are overweight or obese?2 It’s a risk factor for heart disease, diabetes, and other chronic diseases.
If you’re trying to lose weight or maintain a healthy weight, adopt these 5 healthy habits:
1. Step on the scale
It’s a great place to start.
- Weigh yourself once a day, and keep track of where you’re at.
- A recent study found that a daily weigh-in can help you maintain your weight or even lose a few pounds.
When you weigh yourself daily, you’re more likely to be mindful of your food choices.
2. Drink more water
It’s zero calories.
- A typical 20-ounce soda contains 240 calories.
- Drinks like fruit punch and orange juice contain 115 to 150 calories.
- A classic alcoholic drink like beer or wine, 150 to 225 per drink.
Your body needs water to stay hydrated and support digestion, brain function, movement, and more. Avoid or limit other kinds of drinks
3. Focus on fruits and vegetables
If you want to lose weight or maintain a healthy weight, focus on eating more fruits and vegetables.
Why? They’re high in nutrients, but low in calories. And most adults don’t eat enough.
- Only 9% of adults eat enough vegetables per day (2-3 cups)
- Only 12% of adults eat enough fruit (1.5-2 cups)
Eat fewer desserts, sugary treats, cream, and sauces, and aim for more fruits and vegetables.
4. Cook healthy food at home
How often do you go out to eat? It might be convenient, but you’re more likely to overeat when you do, according to a recent study.
- A survey of 364 different restaurant meals found that the average dining-out meal contains 1,500 calories.
- Add drinks, appetizers, and desserts, and one meal contains more calories than most adults need in a day.
Instead, cook more healthy food and meals at home more often during the holidays. Your menu should include foods like fruits, vegetables, whole-grain bread or pasta, nuts and seeds, and legumes.
5. Keep track of what you eat
Use a free-app on your smartphone to keep track of what you eat. Food diary or calorie-counter mobile apps make it easy to:
- Set a daily calorie goal
- Keep track of what you eat
- Monitor your weight/progress
Research shows you’re more likely to make better food choices, maintain your weight, or even lose weight, when you do this.
6. Be more active
You don’t have to run a marathon or climb a mountain. But regular exercise will help you burn calories to help you lose weight. Aim for 30 to 60 minutes of moderate exercise on most days.
- Go for a walk, jog, or run.
- Ride a bike.
- Work in the hard
- Exercise at the gym or take a fitness class
If you’re looking for easy and sustainable ways to lose weight, keep it off, and maintain a healthy weight, keep it simple. Adopting these 5 lifestyle habits will help you tip the scale in the right direction.
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