5 secrets to healthy living and weight loss

Did you know that being overweight or living unhealthily increases your risk of many lifestyle related diseases, like autoimmune diseases, cancer, type 2 diabetes, heart disease, depression, and obesity.

Did you know that there are things you can do that would really help you lose weight and hence decrease the risk of getting sick.

Here are 5 of them:

  1. Mindful eating.

Most of us eat too fast and do not really appreciate what we are eating. We often eat while doing something else like working on the computer or watching TV.

The pleasure in eating lies in slowing down! Chew your food and really taste it! Look at the food you’re eating, smell it and notice what you are thinking. Chew each bite at least 30 times and breathe! Turn off the phone, computer or TV. Really be present! Appreciate what you are nourishing your body with.

  1. hara hachi bu

This is a Japanese proverb that means “eat until you are 80% full”. This makes so much sense, as it takes the brain approximately 20 minutes to receive the signal from the stomach that it is full and it’s ok to stop eating. Most of us have lost our ability to listen to our bodies. It takes practice, but you can learn to listen to it again. Try to eat until you are 80% full. I promise you that your body does not need more!

  1. Drink more water

Did you know that your body is made up of between 60-75% water? It’s no surprise that how much you drink can affect your health. Too much water could result in mineral imbalances, while too little could cause dehydration, headaches, or fatigue.

Everywhere you read about water, there is a different recommendation for how much water to drink. Listen to your body and always have water with you! Start your day with water and keep drinking throughout the day. Drink less in the evenings to avoid toilet breaks during the night!

Find your own rhythm, but do drink more water!

  1. Distribute your food

Let’s say you need to eat about 100 units per day (don’t bother worrying about what a unit is or why we need 100, it is just an example). Think about distributing these units throughout the day.

If you used 30 on breakfast, 5 on a midmorning snack and then have a big lunch of 40 units, then you are only left with 25 units for afternoon snack and dinner. In other words, if you have a big lunch, then have a smaller dinner. If you want dessert then only have it once day. Don’t have it after lunch AND after dinner. Choose one and be happy about it. There is always tomorrow. It’s about finding a healthy balance.

  1. Limit your alcohol consumption

If you are going out and you want to drink alcohol, then be smart about it. Firstly, hydrate throughout the day so you don’t mess up your system too much in the evening. Then, eat lightly throughout the day, so you still have a few units to spare when drinking. Finally, choose your alcohol right. Wine has the fewest calories and you don’t need to drink too much before feeling it. Liquor is even better, but watch what you mix it with. Enjoy a gin without the tonic or rum without the coke. If you have to have beer, especially in football season, then have ONE! Enjoy it and then drink wine or liquor the rest of the evening.

I hope this makes sense. I promise you that if you follow these guidelines that you will feel better!

Weight loss doesn’t have to be hard! You need to be smart about it and take one step at a time! If you need more support or guidance, then book a free coaching session with me. Click here to book your session!

Please let me know if you have comments or questions.

 

 

 

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