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Are you feeling tired, bloated, or unhappy with your weight? Well, you’re not alone, it happens to all of us. Taking care of your health and well-being should always be a top priority, and what better way to start than with your diet? If done properly. making small changes to your eating habits can be easy, safe, and rewarding. Today, let’s review some helpful and easy to follow adjustments to any diet or lifestyle that can help improve your weight and overall health. While we recommend all of them, we know adjustments take time, so when you’re ready, pick some and help get yourself to the next level on your weight loss journey.
Eat Mindfully
It’s common to eat while multitasking or in a rush, but this can cause you to overeat and not fully enjoy your meals. Eating mindfully involves paying attention to your food, taking small bites, and chewing slowly. This can help you feel fuller faster and better appreciate the taste and texture of your food. After all, we all know enjoying a meal is one of the best experiences life has to offer, so why rush through it? When it’s time to eat, treat it like the experience it deserves to be!
Stay Hydrated
Honestly, this is Wellness 101, and we can’t overstate how important it is to stay hydrated. Drinking enough water is essential for overall health and can also help with weight loss. And remember, drinking water before meals can also help you feel fuller and help curb your appetite, that way you only eat what you need! Pretty awesome, right? So, with that in mind, you should aim to drink at least 8 cups of water per day, or whenever you feel thirsty, and try to replace sugary drinks with water or herbal tea.
Focus on Whole Foods
We get it, we’re all guilty of it from time to time. Finding food, and sometimes a whole meal in a ready to go package is super convenient from time to time. But always keep in mind that processed and packaged foods can be high in calories, sugar, and unhealthy fats. Opt for whole foods instead, such as fresh fruits and vegetables, lean protein, and whole grains. Whole foods are nutrient-dense and can provide your body with the vitamins and minerals it needs to function properly. And given the attention they deserve (be mindful!), is usually way tastier!
Plan Your Meals
Every successful weight loss journey has a plan of attack. Planning your meals ahead of time can help you make healthier choices and avoid impulsive eating. And because you are planning ahead of time, it’s a great way to add variety into your diet, as well as making sure you get all the nutrients you need, instead of sticking to just one tasty, but limited offering. Take some time each week to plan out your meals and snacks and make a grocery list to ensure you have all the ingredients you need. This can also save you time and money in the long run. Speaking of, try doing your grocery shopping after you’ve had a meal. Buying food on an empty stomach is a recipe for impulse purchases, which won’t help your journey or your wallet.
Use Smaller Plates
We’ve talked about this in the past, and honestly, it’s so simple and so effective that we can’t help but bring it up again. Using smaller plates can help you control your portion sizes and prevent overeating. It can trick your brain into thinking you’re eating more than you actually are, and you can still feel satisfied with less food. Couldn’t be easier!
Get Enough Sleep
This one is always popular, and it’s not hard to guess why. Sleep is crucial for overall health, and lack of sleep can contribute to weight gain. Aim for at least 7-8 hours of sleep per night and try to establish a consistent sleep routine. This can also help reduce stress and improve your mood.
Move More
Regular physical activity is important for weight management and overall health. Aim for at least 30 minutes of moderate exercise per day, such as brisk walking, jogging, or cycling. You can also try incorporating more movement into your daily routine, such as taking the stairs instead of the elevator or going for a walk during your lunch break.
Don’t deprive yourself
Healthy eating doesn’t have to mean strict dieting and deprivation. Allow yourself to enjoy your favorite foods in moderation, and don’t beat yourself up if you slip up. The key is to focus on progress, not perfection, and to make sustainable changes to your eating habits.
Don’t Be Afraid to Ask For Help
Remember, taking care of your health and well-being can be easy and rewarding with small changes to your diet. By eating mindfully, staying hydrated, focusing on whole foods, planning your meals, using smaller plates, getting enough sleep, cooking at home, snacking smart, moving more, and not depriving yourself, you can improve your weight and overall health. But everyone needs help from time to time. In fact, we’re better when we are open to receiving it. Seeking the help of weight loss professionals and nutritionists can greatly improve your chances of success in improving your health. A professional can help you create a personalized plan that takes into account your unique needs and goals. They can also provide you with the support and guidance you need to stay on track, and make safe, healthy lifestyle changes. At Olivera Weight Loss, this has been our mission for over 40 years. We have a team of experts that are here to help and guide you every step of the way. Taking care of your heart health is essential, and it’s easier than you think. Our team is still passionate about helping our patients live the healthier lifestyle they dream of and remains dedicated to providing you with the care, hope, and support you need to succeed. When you’re ready to start your journey to a healthier you, contact us to schedule a consultation.
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