If shedding a few pounds to feel healthier or more energetic is something you’ve been working towards, these tips can help you stay on track.
1. Don't skip meals
How many times have you heard the phrase, ‘breakfast is the most important meal of the day?’ Whoever said it was onto something. A healthy breakfast that includes a quality source of protein will give you the fuel you need to start to your day energized. Eating regular meals throughout the day keeps you fuelled for daily activities and helps you burn more calories. It may even stop you from grazing on less healthy foods when hunger kicks in.
2. Get your protein
Protein comes in many forms. As more people take to a plant-based diet, there are more sources of protein than ever. A diet high in protein can promote weight loss by building lean muscle, a metabolically-active tissue that burns calories even at rest. Protein-rich foods also leave you feeling satisfied. And when you’re less hungry, you’re less likely to reach for unhealthy snacks.
3. Eat foods that are high in fibre
Foods that are high in fibre also keep you feeling full. The best sources of fibre are whole grains, fruit, vegetables and legumes. There are tons of healthy and delicious options when it comes to high fibre meals. Try some oatmeal with nuts for breakfast, brussels sprouts as a side dish, lentils in soup, add flax or chia seeds to yogurt and fruit, or make a pot of chili filled with vegetables and kidney beans. Your gut will thank you, and better digestion supports good health.
4. Build muscle
Strength training is an important part of your workout routine. Cardio increases your daily calorie burn, but more lean muscle mass means increased ability to burn calories at rest because muscle tissue requires more calories to maintain. If you’re new to strength training, ask a fitness professional for tips, or consider consulting a personal trainer to help you safely and effectively build strength and muscle mass.
5. Cut back on the cocktails
A beer with friends or glass of wine at dinner can seem harmless, but alcoholic drinks are often packed with empty calories in the form of sugar and carbs. Consuming too many sugary drinks can not only stop you from reaching your weight goals, but they also offer very few nutrients. Regular alcohol consumption can contribute to excess belly weight, so be sure to enjoy them in moderation if weight loss is part of your goal.
6. Improve your sleeping habits
Being sleep deprived can interfere with your health and fitness goals. If you’re not sleeping well, you may have trouble maintaining your energy levels, and look for a quick sweet or caffeine fix instead of a healthy snack. It could leave you feeling drained by the end of your day, making you more likely to hit the couch instead of the gym. Getting to bed at a reasonable hour, and adopting healthier habits that contribute to quality sleep can make all the difference in reaching your weight goals.
7. Drink more water
Staying hydrated is great for your body and skin, but drinking plenty of water daily will also help you feel full. It boosts your energy, which increases your metabolism so you can burn more calories throughout the day.