Are you trying to lose weight? Are you having a hard time doing so? Well, losing weight can be a challenging task, but making some simple changes to your eating habits can make a huge difference. Keep scrolling this quick-read article to discover 5 simple healthy eating habits. Plus, gain access to a new community of people who are trying to live healthier, just like you!
By the way, congratulations to everyone who used to be overweight and has recently experienced successful weight loss. Good for you!
But, wait! Remember the fact that regaining weight is a common problem after a weight loss for people who are overweight (1). So, pay attention to your eating habits after you lose weight, too!
Following 5 simple healthy eating habits may help all of you who are desperate and trying so hard to lose pounds and maintain a healthy body weight. So, keep reading, and apply these new habits to your lifestyle as soon as possible!
Include Healthy Foods In Your Diet Plan
Make sure your diet plan is packed with healthy, weight loss friendly foods. Research studies have shown that including more healthy foods, such as fruits, vegetables, and low-fat dairy products in your daily diet may help you achieve weight loss and maintain the loss you accomplished (2). Check out some healthier foods the next time you go grocery shopping, and make sure you have some vegetables on the list.
Say No To Unhealthy Foods
Are you fed up with trying different weight loss products and still not satisfied with the results? Well, the unhealthy food you might be eating could be to blame. A research study published in “Appetite” has shown that unhealthy eating-related behaviors may increase the risk for weight gain and obesity (3). So, it is a good idea to limit the intake of unhealthy foods such as fast foods, sugar-sweetened beverages like soda, sweets, and snacks, as these foods are known to increase your weight (4, 5 and 6).
Increase Your Total Fiber Intake
Eating more foods with high fiber content is known to help reduce the risk of gaining weight and storing fat (7). More than just weight control, high fiber intake may also benefit your health by reducing cholesterol and blood pressure levels, improving glycemic control and helping reduce the risk for some heart problems (8). Don’t you want to experience the power of fiber rich foods to maintain your weight and improve overall wellness? It’s an easy way to help yourself build healthy eating habits, too!
Do Not Forget To Exercise Daily
Do you know that exercise is an important component of weight loss (9)? If you don’t exercise regularly, you’ll probably never lose the weight that you want to, regardless of healthy eating habits. Exercise is perhaps the best predictor of weight loss maintenance (9). As long as your doctor approves, at least 30 minutes a day of moderate-intensity aerobic exercise can help you lose weight and keep it off (9). You know that you can spare 30 minutes a day to work out and shed some pounds. If you can, make a workout plan now, and see the results of your efforts soon!
Go For Natural (Herbal) Products
Natural products (made from herbs) are most commonly used to promote wellbeing and health, which includes weight loss (10). Herbs are not only helpful because they assist with weight control, but they also complement and support your diet (10). If nature has given us natural herbs to improve our health, then why wouldn’t you give them a try!
Don’t you think these weight loss friendly eating habits are easy and simple? If so, then try to make them your own, and aim to become a healthier, happier and fitter person.
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Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The statements and/or product(s) described in this article are not intended to diagnose, treat, cure, mitigate or prevent any disease, illness or health condition. It is advisable to consult your healthcare provider before making any changes to your lifestyle, diet or dietary supplement program.
- Soeliman FA, Azadbakht L. “Weight loss maintenance: A review on dietary related strategies”. Journal Of Research In Medical Sciences. 19:3(2014):268-75.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/
- Champagne CM, Broyles ST, Moran LD, et al. “Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial”. Journal Of The American Dietetic Association. 111:12(2011):1826-35. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/
- Sutin A, Robinson E, Daly M, Terracciano A. “Weight discrimination and unhealthy eating-related behaviours”. Appetite. 102(2016):83-9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4866877/
- Matthew Pearce, Isabelle Bray, Michael Horswell; “Weight gain in mid-childhood and its relationship with the fast food environment”. Journal of Public Health. 40: 2(2018):237–244. https://doi.org/10.1093/pubmed/fdx108
- Malik VS, Schulze MB, Hu FB. “Intake of sugar-sweetened beverages and weight gain: a systematic review”. American Journal of Clinical Nutrition. 84:2(2006):274-88. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210834/
- Kristina M. Renault , Emma M. Carlsen, Kirsten Nørgaard, Lisbeth Nilas, Ole Pryds, Niels J. Secher, Sjurdur F. Olsen, Thorhallur I. Halldorsson.“Intake of Sweets, Snacks and Soft Drinks Predicts Weight Gain in Obese Pregnant Women: Detailed Analysis of the Results of a Randomised Controlled Trial”. PLOS ONE. 2015. https://doi.org/10.1371/journal.pone.0133041
- Larry A. Tucker, Kathryn S. Thomas. “Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women”. The Journal of Nutrition. 139:3(2009):576–581. https://doi.org/10.3945/jn.108.096685
- J W Anderson, B M Smith, N J Gustafson. “Health benefits and practical aspects of high-fiber diets”. The American Journal of Clinical Nutrition. 59:5(1994):1242S–1247S. https://doi.org/10.1093/ajcn/59.5.1242S
- Donnelly JE1, Smith B, Jacobsen DJ, Kirk E, Dubose K, Hyder M, Bailey B, Washburn R. “The role of exercise for weight loss and maintenance”. Best Practice and Research. Clinical Gastroenterology. 18:6(2004):1009-29. https://www.ncbi.nlm.nih.gov/pubmed/15561636
- Koithan M, Niemeyer K. “Using Herbal Remedies to Maintain Optimal Weight”. Journal for Nurse Practioners.6:2(2010):153-154. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2927017/