Best Weight Loss Tips for the New Year
There could be any number of reasons you want to lose weight– holiday pounds stacked on, pandemic weight getting you down, or simply a long-time goal coming to fruition. Whatever your reason for this lifestyle change, chances are that searching for tips on Google pulls forth a number of overwhelming options. This page is designed to point out some of the top weight loss tips to consider during 2022. Some of them, you might be surprised by.
“Long-term weight loss success and a change in lifestyle is our goal with our Weight Loss Program.”
—Dr. Dale Eubank
Eat protein and fiber with every meal
Protein is one of the best ways to keep you fuller, longer. One study found that a diet high in proteins helps participants feel more full throughout the day than a diet high in carbohydrates. By incorporating protein into each of your meals (be it an egg, chicken, beans, etc.), you won’t feel the strong urge to reach for unhealthy snacks between meals. Making sure to eat between 25 to 30 grams of fiber a day will also assist in the sensation of being full, but it also helps feed the healthy gut bacteria gut that helps regulate your blood glucose levels.
Support your healthy gut microbiome
The effects of a diet on a microbiome and obesity is being studied more and more. A healthy gut microbiome is all about giving the healthy/”good” gut bacteria what it needs to be nourished. Encouraging this healthy bacteria is a lot easier than it might seem: make sure your plate is filled with vegetables at most meals, consume the right amount of fiber-rich foods, limit alcoholic beverages, and take a probiotic supplement.
Consume food based on calorie quality
Not all healthy foods are created equal. A low calorie count is great on paper, but make sure those low calorie foods also have the vitamins, minerals, and antioxidants you need to support your body. Before you make your food choices, think about the quality of the food you are consuming.
Eat most of your calories earlier in the day
It’s easier to digest what you’ve eaten during the day. By the time night comes around, your insulin (the hormone that moves glucose produced by digestion) doesn’t function as well, and your body’s natural circadian rhythm slows before bed, so your body won’t burn food as efficiently when asleep. If you skip breakfast and/or lunch, you are more likely to overeat at night. A good rule of thumb is to stop eating about three hours before bed. When you’re watching television at the end of the day, consider whether or not you are actually hungry before having a snack.
Don’t look at your phone while eating
When you’re distracted by social media or a YouTube video while you’re eating, you’re more likely to ignore the signs that you are full and overeat. So, put down your food and slow down. Pay attention to the food that you’re eating, actually savor the bites, and get a better understanding of whether or not you’re full, or if you’re eating just because it’s in front of you.
Get enough sleep
A good night’s sleep is important to really every single bodily function. Among the myriad of physical benefits sleep has, it also helps balance the hormones that regulate hunger and appetite. You’re less likely to crave sugar when you’ve gotten a good night’s sleep. It helps you recover from exercise (while still burning calories in your sleep!).
Don’t be “all-or-nothing” about healthy eating
Many are highly restrictive for days, maybe even weeks. When they finally do allow something that isn’t in their diet they fall off the wagon and go wild until they decide their diet “starts again.” Don’t be so extreme. If you really want a cookie on one of your diet days, have a cookie– but just have the one. The opposite can be said about the days that you allow yourself to eat what you want– enjoy yourself, but don’t go overboard.
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