It’s easier than ever to put together your own meal plan and stick with it. However, the hardest part is figuring out what foods you should be eating. Thankfully, there are tons of great apps and websites where you can find delicious recipes, nutritional facts about each food item, and even weight loss calculators. This way, no matter which type of meals you make for yourself, they will never taste like junk food again.
1. Stay hydrated Every day. It sounds boring, but drinking enough water is one of the keys to preventing serious health issues. Drink plenty of liquids throughout the day, and include some fruit and vegetables into your daily menu. Water helps you feel full, and keep your energy high. Drinking at least 8 glasses a day and increasing gradually will work well for any person who wants to shed some pounds. On average, adults should consume: 1 liter (16 ounces) of bottled drinking water per hour
1 liter (16 ounces) of mineral water per hour
3 cups (8 ounces) of plain water per day
3 cups (8 ounces) of sugar-free juice per day
2 cups (5 ounces) of unsweetened coffee
2 cups (5 ounces) of green tea or coffee
2 cups (4 ounces) of soda per day
2 cups (0.5 liter) of hot chocolate per week
However, always drink your water naturally, at regular intervals. Don’t skip it. And remember, only drink your water with fresh fruits and vegetables to improve its quality and add flavor. Doing so keeps your stomach full until you have finished the meal in minutes.
2. Eat healthy fats in moderation. When it comes to fats, choosing healthier options for cooking and preparing food is very essential. Instead of butter, use olive oil instead. Olive oil contains better quality nutrients than butter, and less saturated fat and trans fats. You should limit consuming these sources of fat and choose healthier alternatives like avocado, avocados, olives, coconut oil, nuts, seeds, etc. It goes without saying, however, that not all fats are bad for you — and they actually do have certain benefits to offer. A good rule of thumb is to avoid adding unhealthy-for-you foods, such as trans fats and partially hydrogenated oils, unless you’re careful.
3. Choose plant-based proteins for protein. Not all types of meat are bad for you, and it’s time to cut out red meats completely or stick to vegan options. Protein from fresh grass-fed animals is a great alternative, especially if your goal is weight loss. Also, try different kinds of fish, seafood, and tofu to increase the variety of choices available for your next meal. For example, chicken breast has almost twice as much protein as beef and other protein-rich animal products. So, why waste money and eat processed food instead? Try incorporating tofu or tempeh to your main dish. Even better, mix them in and enjoy a hearty, filling dinner by making one batch, and freeze the rest.
4. Find a workout program that you enjoy. It goes without saying, but finding something that you enjoy working out at least once a week and sticking to that routine is key to improving your health and appearance. Some people find yoga enjoyable, others prefer running or rowing, while others enjoy cycling. Make sure to include some form of exercise in your weekly schedule, because studies show that exercising improves blood circulation and hormone levels, reduces stress and anxiety, and releases endorphins — a natural form of happiness hormone. Start small, but if you find it hard to fit exercise into your busy schedule, start slow. Gradually, make your workouts higher intensity and longer, as long your workout is fun. At the same time, make sure to drink plenty of fluids before and during your workouts. Remember, too much caffeine can result in dizziness, lightheadedness, nausea, headaches, muscle cramps, and fainting. Avoid caffeinated drinks like tea, coffee, cola, or sodas, unless they’re diet-friendly. As little as possible, always opt for low-fat dairy products to reduce your calorie count. These high-fat milk substitutes contain fewer calories than real milk and offer several benefits to your overall diet. What’s more — many manufacturers add added sweetness flavorings, that are usually made with artificial sweeteners or chemicals. Always ask for “low-calorie” labels on dairy and baked goods.
5. Skip sugary beverages. Although drinking fruit juices may seem healthy since fruit contains natural sugars, they contain way too high amounts of calories. Instead of fruit juices, you can replace them with whole fruit. Citrus fruits are high in vitamin C, so they should be used sparingly throughout the day. Sweetened fruit juices have about four times more calories than true fruit, and most contain fructose, so they’re best avoided during periods of intense physical activity. Instead of soft drink, go for non-fruit smoothies. Frozen fruit and juice can be purchased in many grocery stores. They are packed with vitamins, fiber, minerals, and calcium, and are a convenient way to boost your daily quota of antioxidants or plant compounds, depending on your preferences.
6. Set realistic goals. Whether your goal is weight loss or fitness, make sure to set reasonable goals every day. Do not set unrealistic goals like losing 10 pounds within a month, or achieving a particular target number on a scale. Aim for changes that are sustainable over a period of time — say, 5% — 10% in two weeks, or whatever you have to lose over the entire year. While there’s nothing wrong with starting off with smaller goals that make progress, you should be patient and persistent. In fact, a recent study found that those who lost most weight were encouraged to maintain their current weight for the longest time possible. Keep in mind, aiming for smaller, but realistic, goals is a key to success. Be sure to set short term goals daily, and do things that promote positive behavior change — including setting goals for your friends and family, reading books, practicing relaxation techniques, engaging in sports activities. Focus on the long term, but also on taking breaks on days when you don’t want to think about your weight loss goals.
Conclusion
All in all, being able to follow a diet program, and then following a consistent workout regimen and making adjustments when necessary is crucial for keeping a proper balance between food intake and healthy habits. Making healthy lifestyle changes takes time, effort, and perseverance. But, as mentioned above, the rewards are worth the effort and effort. That said, it takes patience and discipline to achieve lasting results — all things that are key for reaching your ideal weight. To make the most of your efforts, first focus on consuming the right amount of vitamins, minerals, and other nutrients in your diet.
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