Maintaining a healthy weight is important for living a happier life. Today, you must be a healthy weight to maintain good health. In general, these days, there are more obese people then ever before. Obesity and overweight can increase the risk of many health problems, including diabetes, heart disease, and certain cancers.
Currently, about 36% of American adults are obese — more than 1 in 3. And, globally, more than 1 in 10 humans are obese. Our lifestyles are partly to blame for this rise in obese, as we work longer hours, and have less time available, we are forced to choose quick unhealthy meals over healthier meals. The key to a healthy lifestyle is creating good eating habits.
15 Quick Solution to losing weight for your busy lifestyle.
1. Start your day with a high-protein breakfast such as eggs, lean meats, cheddar cheese, salmon, oats and cheddar cheese.
2. At dinner time eat plenty of protein such as lean meats or tofu, plenty of vegetables and choice good fats such as olive oil, Fatty Fish, cheese, and avocado.
3. Cutting back on sugar intake will decease your blood pressure, weight gain, diabetes, and prevent fatty liver disease and be can prevent the risk of heart attack and strokes
4.Drink one glass of water 30 minutes before meals before meal time can help with digestion.
5.Eat soluble fiber – Fiber can be found in peas, lentils, oat bran, nuts, seeds, beans, barley, and some fruits and vegetables. Fiber can provide benefits for heart health and may lower total blood cholesterol levels
6.Eat fresh food, instead of frozen or processed foods— Many studies have concluded that, obesity, hypertension and high blood sugar levels, which can lead to heart disease and diabetes are some reasons for choosing fresh food over frozen or processed foods
7. Exercise at least at three times a week. Exercise helps the body reduce the risk heart attack, helps lower blood cholesterol, and lowers the risk of type 2 diabetes.
8.Don’t drink sugary drinks and/or fruit juice, studies have shown that sugary drink is linked to high levels of mortality.
9.Dont binge eating, it can lead to health problems such as eating disorder, and high blood pressure
10.Eat spicy foods, such as chili peppers contain capsaicin, which can boost metabolism. Studies have shown that spicy food can help with obesity by reducing body fat, lowering blood fat and decreasing calorie intake.
11. Eat more probiotic products. They are known as the good bacteria because they can help people maintain digestive health and boost the immune system. They can be taken on their own as a dietary supplement or they can be found in food such as, yogurt.
12. Enjoy a coffee or tea once a day. Caffeine is a natural stimulant commonly found in coffee, tea. Many study show that caffeine can boost metabolism, and reduce your appetite.
13.Have a hot soup before dinner. When warm soup is consumed at the beginning of the main meal, the various digestive juices are secreted in the stomach & intestine which helps in proper digestion of main meal & after.
14. Eat your food slowly and savor your food before swallowing, can reduce calorie intake, lose weight and helps with digestion
15. Brush your teeth after eating to signal to your body that you’re done eating
How can I create good eating habits
The best way forward is to examine your own behavioral patterns and replace bad habits with good ones. Start with simple changes, such as, instead of ordering that amazing bacon and cheese croissant in for breakfast switch up! your routine, try a homemade protein shake or a few boiled eggs to go!. or eating a hearty soup instead of that hamburger for dinner! Slowly, one day at a time, you can create so many wonderful small and simple changes that will greatly benefit you and your health.
