The beaches are starting to reopen, and it’s time to put on that new bathing suit. Year after year, we resolve to shed a few pounds to look our best in our favorite two-piece, but the struggle is real.
Well, losing weight doesn’t need to be complicated; it just takes some mindful lifestyle changes. Here are five steps you can take to quickly shed some pounds and help you look and feel fantastic.
- Cut back on carbs
Honestly, this is the same old carb-cutting advice. When you make a concerted effort to cut carbs from your diet (and life), your body will burn stored fat for energy, not the carbs.
Cutting carbs is also a great way to reduce that mid-section bloat. What happens is that insulin levels decrease, and your kidneys shed excess salt and water.
If you crave something with some crunch to get you through your day, try snacking on celery sticks. It has vitamin C, A, and even some calcium. Sounds like a win-win, right?
- Replace Sugary Drinks with Water
Before you consume any sugary food or drinks, you need to ask yourself if it’s worth it. It’s amazing how much sugar we unsuspectingly consume every day.
Sugar-infused drinks are comprised of two types of molecules: glucose and fructose. Your body metabolizes glucose, but fructose is metabolized through your liver. When your liver becomes overwhelmed, it turns fructose into fat.
There’s a straightforward solution: replace those sugary drinks with water. You’ll feel hydrated, and you don’t have to deal with the impending sugar crash. It may take some motivation to kick the fizzy-drink habit, but you got this!
Plus, it would be best if you thought of that pancreas of yours. Drinking sugary drinks causes your body to stop responding appropriately to insulin. In turn, your pancreas starts pumping out more insulin, resulting in it breaking down, causing blood sugar levels to rise. The result can be type 2 diabetes or heart disease.
So, fill a nice tall glass with ice and chilled water (don’t forget a bendy straw) and enjoy re-hydrating, knowing that you’re doing what’s best for your body.
- Eat Slowly
Studies show that those who consider ourselves to be fast eaters are more likely to be overweight. It takes 20 minutes for your mind to register that your body has received nutrients it needs and that they are being absorbed.
If you slow down and take your time to chew your food carefully, your body will register the sensation of being full without consuming as many calories. Just think you’re making time to savor your favorite foods.
- Drink Water Before Meals
Another easy weight-loss tactic to control appetite is to drink 16 oz. of water 30 minutes before a meal.
A study out of the UK found that participants who drank water before meals for 12 weeks lost 2.87 pounds more than participants who just imagined being full. Who knew that weight loss could be so straightforward…and hydrating?!
- Get Some Quality Sleep
On average, we should aim to get 7 hours of quality sleep each night. Less sleep may result in a feeling of fatigue and an increase in appetite. That’s because your body confuses the sensations of fatigue, sleep, and hunger.
Over time sleep deprivation will lead to you eating more, not because you’re hungry, but because you’re trying to shake that tired feeling.
There you go – some easy weight loss tactics that you can incorporate into your life. Remember, it’s essential to stay on top of your health. If you’d like to schedule a wellness visit, give us a call, or click here to schedule a telemedicine appointment.
