Being obese or overweight is associated with a number of health complications. If timely measures are not taken, obesity can lead to some life-threatening health problems like heart disease and diabetes. Fortunately, there are a lot of things that you can do to prevent obesity and have complete control over your weight. Some lifestyle modifications that can be helpful in the weight loss process are explained below.
Have a healthy breakfast every morning
The fact that breakfast gives your body the energy it needs to start off the day makes it the most essential meal. When you are asleep, your metabolism also goes into a resting state. Eating a healthy breakfast is the best way to turn it back on in an efficient manner. Whole grains, oatmeal, fresh fruits, and eggs are some healthy breakfast choices.
Exercise and be physically active
Exercise is an inseparable part of healthy living. Regular exercise promotes muscle growth. This helps to boost the metabolism since the metabolic rate of muscles is higher than that of fat. Hence, it is recommended to include strength training in your exercise routine.
Easy to perform cardiovascular exercises such as running, kickboxing, swimming, etc. are fun to do and speed up weight loss too. These workouts also improve blood circulation, strengthen your heart, and ease stress.
Know the difference between good fats and bad fats
You should add healthy fats like omega-3 fatty acids in your daily diet. Salmon is one of the richest sources of these healthy fats. Just about three servings of fresh fish like salmon every week can help in weight loss. Monounsaturated fats are other good fats that are very helpful in losing weight. Avocadoes are extremely high in monounsaturated fats and should be a part of your diet. Some other sources of good fats include extra virgin olive oil and grass fed beef. Olive oil not only plays a part in weight loss, but it is also effective in lowering inflammation levels.
Limit your sugar intake
People who are trying to lose weight must eliminate sugar from their daily diets. Consuming too much sugar makes your body use insulin to burn it off, which causes a spike in your insulin level. The amount of sugar that is left unused gets converted into fat. When it comes to sugar intake, you need to be extra careful about its hidden sources like in canned juices and sodas.
Change your eating style
Eating smaller meals is a good way of speeding up weight loss. An effective way of maintaining a good metabolic rate and keeping your body filled with energy is to eat small meals after an interval of three hours during the day. Other than keeping your metabolism going, this will help to prevent overeating.
Completely avoid junk foods
If you continue to eat junk foods and processed foods, you will never be able to get rid of the extra weight. Resist the temptation of eating these unhealthy foods and opt for fresh fruits if you feel hungry between meals.
Reward yourself every once in a while
It is important that your just reward yourself with your favorite food every once in a while. Being too restrictive in your diet can cause you to give in on day and you might end up going back to the old habit of eating unhealthy foods.
The key to keep the lost weight off is to make the above habits a part of your daily lifestyle. You should never get back to your old, unhealthy routine even after achieving desired weight loss.
Essential Tips to Lower Cholesterol Levels
The health condition of high cholesterol is fairly common. Many people who suffer from this issue depend on prescription drugs. Medications just reduce the symptoms and are only a temporary fix. The best way to keep cholesterol levels under check is to develop certain healthy lifestyle habits.
Having a basic understanding about cholesterol can help you to keep it under control. Cholesterol can be classified into three forms. High-density lipoprotein (HDL) is good cholesterol and having high levels of it is good for your health. Triglycerides are a type of fat-cholesterol, high levels of which can be very bad for your health. Low-density lipoprotein (LDL) is bad cholesterol that can have some very harmful effects when present in high concentration. High levels of triglyceride and LDL lead to narrowing of arteries, thereby reducing blood flow and increasing the risk of many serious health problems.
Some of the best natural ways to maintain healthy cholesterol levels are explained below.
Have Control over Your Sugar Intake
Most people are not aware of the fact that sugar levels have a direct influence on the levels of cholesterol. Therefore, you should limit your sugar consumption by avoiding sweets. It is also important to pay attention to the amount of starch you consume since it eventually gets metabolized into unhealthy sugars. Having a control over sugar intake can play a huge role in helping your body to balance the levels of cholesterol.
Eat Red Rice Yeast
Red rice yeast has proven to be very helpful against high cholesterol. Although the exact red rice yeast compounds that help to balance the cholesterol levels are not known, the medical community has acknowledged red rice yeast to be very effective against the problem of high cholesterol.
Include Omega-3 Fatty Acids in Your Diet
Omega-3 fatty acids have a lot of positive effects on cholesterol levels. A diet that contains high amounts of omega-3 fatty acids is highly beneficial for the heart and helps to maintain a healthy circulatory system. Oily fish such as salmon, mackerel, sardines, tuna, etc. are some of the best sources of omega-3 fatty acids.
Increase Your Water Intake
The benefits of consuming plenty of water daily are numerous. A lesser known benefit of drinking more fresh water is that it indirectly helps to reduce the levels of bad cholesterol. Although water does not reduce LDL cholesterol by itself, it facilitates optimal functioning of other processes that help to balance cholesterol levels.
Eat an Overall Balanced Diet
Eating a balanced diet every single day is necessary to maintain healthy cholesterol levels. Your body should get all the essential nutrients that it requires. This can be achieved by consuming appropriate food groups in the correct proportions. A well-balanced and nutritious diet will facilitates optimal functioning of your body and help it to self-regulate cholesterol.
Avoiding unhealthy foods are equally important as eating healthy ones. Consuming fatty foods, junk foods and processed foods is bound to trigger the problem of high cholesterol.
Indulge in Moderate Exercise on a Regular Basis
Besides developing healthy eating habits as mentioned above, regular exercise also plays a crucial role in lowering your cholesterol levels naturally. Forming a habit of exercising daily will help to increase the amount of good cholesterol and decrease the bad cholesterol at the same time. Exercise will also burn off the extra fats where bad cholesterol gets stored.