Recent technological advances have automated and simplified many aspects of our lives, and most people today lead very sedentary lifestyles. This brought on the recent obesity epidemic in the West, with as many as 2 in 3 Americans today considered to be overweight or obese. Luckily, losing weight and getting healthy again isn’t as hard as it may sound. All you have to do is make small, yet consistent changes to your diet and lifestyle.
1. Drinking lots of water can help you stay healthy and lower your appetite. In many cases, people confuse thirst with hunger, and end up snacking when all they really need is a glass of water. Stay hydrated if you want to avoid this.
2. Add more fruits and vegetables to your daily diet. Try to eat at least five servings of fruit or vegetables every day. Swap unhealthy snacks for apples, bananas and oranges. Work vegetables into your meals: add them to sandwiches, soups, pastas and so on. Serve salad as a side dish. Eating vegetables has many health benefits, one of which is providing you with a lot of energy.
3. Keep your portions small and eat every 2-3 hours. Avoid eating one or two large meals per day, as this can make your blood sugar levels unstable, which brings on mood swings and other health problems.
Eating regularly helps you to stay full and consume fewer calories overall.
4. Do not eat snacks in the evening, especially while watching TV or playing computer games.
5. Avoid fatty foods and eat more lean protein. If you exercise regularly, protein can help you preserve muscle mass while you lose fat. Have protein-rich snacks throughout the day (such as nuts or cheese) – this will keep you full and fight off hunger.
6. If you have any vitamin or mineral deficiencies, start using a food supplement. There are lots of different supplements available these days, ranging from saffron extract to regular vitamin C pills.
7. Put an end to emotional eating. Most people try to combat boredom and stress with food. This never works, and often makes things significantly worse. If you’re feeling lonely, sad, bored, angry, depressed or anxious, be very mindful of what you eat.