4 Easy Healthy Eating Habits That Will Help You Lose Weight

It’s no secret that changing your eating habits is one of the most effective ways to lose weight. But, if you’re like most people, the thought of revamping your eating lifestyle fills you with a sense of dread.

Contrary to popular belief, improving your eating habits doesn’t have to involve complete restriction or dissatisfaction. There are several easy habits that you can adopt today to boost your weight loss efforts and help you maintain a healthy weight in the long run.

Here are four healthy eating habits that are easy to incorporate into your daily life. Adopting these habits alongside other healthy lifestyle choices can make sustainable weight loss a more attainable wellness goal.

1. Drink plenty of water.

Upping your daily water intake can have a positive impact on just about every wellness goal. When it comes to weight loss, drinking more water can help to boost your metabolism and increase the number of calories you burn. Drinking water before enjoying a meal has also been shown to help people eat less and lose up to 44% more weight.

2. Take a probiotic supplement.

Another easy way to boost your fat loss efforts is by adding a probiotic supplement to your daily wellness routine. Studies have shown the fat reduction benefits that probiotic supplements containing bacteria of the Lactobacillusspecies can offer. Probiotic supplements are available in both capsule and powder form, so it’s easy take your probiotics with a glass of water or add them to your morning smoothie!

3. Eat more protein, healthy fats, and vegetables.

Limiting your daily intake of processed sugars and refined starches can reduce your hunger levels and help you to eat fewer calories. But, for many people, sugar and carbohydrate cravings are the hardest to control. A great way to make reducing your sugar and carb intake easier is by focusing on eating more of the foods that have a positive impact on your weight loss goals.

With every meal, focus on eating more protein, healthy fats, and veggies. Because these foods tend to be more nutrient-dense and satisfying, eating more of them can help you to eat fewer carbs and starches (and fewer calories overall) by default while keeping your carb intake within the recommended daily amount.

4. Eat more slowly.

While most healthy eating tips focus on what you eat, it can also be helpful to consider how you eat. The hustle and bustle of your everyday life can leave limited time for meals which leads to rushed eating. Several studies have revealed that those who eat quickly tend to carry more weight than people who slow down. Taking the time to chew your food slowly and thoroughly can help you eat less and jumpstart the production of anorexigenic gut hormones which promote weight loss.

To sum it up

As you can see, adopting healthy eating habits to lose weight doesn’t have to be an overwhelming process. Although these healthy eating habits won’t help you meet your weight loss goals overnight, they provide a step in the right direction for sustainable weight maintenance.

Sources:

Dennis EA, Dengo AL, Comber DL, et al. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity.2009;18(2):300-307.

 

Kobyliak N, Conte C, Cammarota G, et al. Probiotics in prevention and treatment of obesity: a critical view. Nutrition & Metabolism.2016;13(1).

 

Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW. The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men. Obesity. 2010;19(4):818-824.

 

Maruyama K, Sato S, Ohira T, et al. The joint impact on being overweight of self reported behaviours of eating quickly and eating until full : cross sectional survey. BMJ. 2008;337(oct21 2). doi:10.1136/bmj.a2002.

 

Ness-Abramof R. Eating Slowly Increases the Postprandial Response of the Anorexigenic Gut Hormones, Peptide YY And Glucagon-Like Peptide-1.Yearbook of Medicine. 2010;2010:529-530.

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