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10 Tips for Better Health Even When You’re Obese
1. Make a list of your eating habits
According to the CDC, improving your eating habits is a key factor in maintaining or enhancing your overall health and losing weight. To improve your eating habits, you need to know more about them. Keeping a food diary is a good way to get to know your own eating habits and decide what you need to change. Food journal must contain everything you eat and drink during the day. Most people find that they tend to overeat when they are stressed, depressed, or dealing with unprocessed emotions. All of these habits also have a direct impact on your overall health and weight. In addition to keeping a food diary, you should also:
Highlight bad habits
Identify triggers that make you do the unhealthy and bad eating habits
Identify different things you can do to avoid triggers
Replace unhealthy habits with healthy alternatives.
2. Eat regularly
Overweight or obese people and even people who don’t want to gain weight make the same mistake – they skip meals. After all, if you skip meals, you cannot gain more weight and you will easily shed the extra pounds. Wrong! Skipping meals causes your body to store fat faster regardless of portion size. Plus, your body requires a variety of healthy nutrients throughout the day to stay healthy.
Regardless of your weight, size or age, physical activity is essential for good health. A sedentary lifestyle is associated with excessive weight gain, weakening of muscles and joints, and increased risk of several diseases. If you are overweight or obese, you usually think that regular exercise is something you can never do, mostly because you don’t think you are strong enough to do it. Fortunately, there are many things you can do to become physically active. You can start by going for nice walks every day, choosing stairs instead of elevators, or consulting a personal trainer who can create a list of exercises based on your shape and weight. Optimal health requires healthy diet and exercise, and these two aspects of a healthy lifestyle go hand in hand.
4. Make weight loss shakes
Weight loss shakes are delicious and healthy tools to improve your health and lose weight. These nutritional powerhouses offer an abundance of protein, fiber, vitamins, minerals and antioxidants that your body needs to function properly. These shakes speed up your metabolism and thus contribute to weight loss. Plus, they’re easy to make, which means you can have a healthy start to your day and still have plenty of time to get ready for work. Need some ideas? Don’t worry, here are 3 recipes you can use to make your own weight loss shakes.
#1 Mango smoothie
Mango cubes – ¼ cup
Ripe avocado (mash) – ¼ cup
Mango juice – ½ cup
Fat-free vanilla yogurt – ¼ cup
Freshly squeezed lime juice – 1 tbsp
Sugar – 1 tbsp
ice cubes – 6.
#2 Blueberry shake
Skimmed milk – 1 cup
Frozen unsweetened blueberries – 1 cup
Cold-pressed organic linseed oil – 1 tbsp.
#3 Peach smoothie
Skimmed milk – 1 cup
Frozen unsweetened peaches – 1 cup
Cold-pressed organic linseed oil – 2 tsp.
5. Drink water
If you want to stay healthy, it is extremely important to drink water throughout the day. Water not only helps your body function properly; it can also improve your weight loss. According to Authority Nutrition, drinking water increases your metabolism by 24 – 30% over the course of 1-1.5 hours, helping you burn more calories.
6. Use a reliable weight loss supplement
Dietary supplements are available in all pharmacies and you can also buy them online. They are made from natural ingredients and usually contain herbs that have been used for medicinal purposes for centuries. That being said, keep in mind that not all weight loss supplements are created equal. Some of them are effective while others include bold claims without proving the effectiveness. Effective supplements prove their reliability by providing a complete list of ingredients. Before buying a dietary supplement, you should first consult your doctor. Remember, if there is no list of ingredients; skip the product and move on to the next one.
7. Drink green tea
Green is one of the healthiest drinks in the world, and therefore you should definitely have a cup of this tea at least once a day. This healthy drink is rich in powerful antioxidants that improve your overall health, memory and concentration and detoxify your body. Did you know that most weight loss supplements and teas for weight loss contain green tea? Take a trip to the nearest store and buy this tea to start a healthy lifestyle today.
8. Use smaller plates
Overeating doesn’t just make you gain weight faster. It is also associated with:
Increased risk of stroke
high blood pressure etc.
When you use large plates, your mind makes you eat until the plate is completely empty. It plays tricks on you and makes you think you’re not full yet. Now it’s your turn to trick your mind and you can do it by using smaller plates. Instead of a large plate, choose a smaller one and eat smaller portions of your breakfast, lunch or dinner. This practice can improve your health by preventing overeating, and it can help you lose weight. French women are famous for their elegance and the obesity rate in this country is significantly lower than in the United States. Their secret is simple – they eat different foods using smaller plates and avoid refilling when the plate is empty. You should also try this.
9. Eat fruit and vegetables
Instead of pizzas, burgers, fries and other unhealthy foods, you should make sure that your diet contains more fruits and vegetables. They are rich in vitamins, minerals and other nutrients that are important for your health. Plus, they contain antioxidants that inhibit free radicals, thus protecting your body from oxidative damage.
10. Eat more fiber
Fiber-rich foods are extremely important for your health and weight loss. Why? This is because fiber stabilizes the stool and improves your digestion. Regular digestion is essential to improving your health and is an essential part of weight loss. Fruits and vegetables are excellent sources of fiber as well as whole grains.
Being overweight or obese makes you more likely to get various diseases, including the most serious ones. To avoid this scary scenario, there are many things you can do to improve your overall health while losing weight. It’s important to remember that all you need to get healthier is strong willpower and lifestyle adjustments.
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