Six simple habits to help you lose weight, improve your health
Opt for a more practical approach.
Sustainable weight loss does not require extreme diets or complicated regimens. According to several experts, including top obesity researcher George A. Bray, six key habits can make a significant difference in burning fat and improving overall health.
These straightforward lifestyle adjustments can fit into a variety of eating plans, offering a practical approach to long-term success.
1. BOOST PROTEIN INTAKE
Eating more protein can significantly aid weight loss. High-protein diets help you feel fuller for longer, as digesting and absorbing protein burns more calories.
During a recent study, participants who increased their protein consumption lost an average of 7.5kg, demonstrating its powerful role in curbing hunger and reducing overall food intake.
2. ADD MORE FIBRE
During the first six months of the study, participants who increased their fibre intake the most were able to shed about 10.4kg.
Fibre is your secret weapon for feeling full and satisfied. Fibre slows the digestion process, keeping you satiated for longer and preventing overeating.
3. AVOID ULTRA-PROCESSED FOODS
Cutting back on ultra-processed foods, such as sugary cereals, cookies and sodas, can also make a significant difference. Study participants who ate the fewest ultra-processed foods lost an average of 8.25kg.
These foods are calorie-dense and easy to overconsume, making it crucial to minimise them in your diet.
4. EMBRACE A VARIETY OF NUTRITIOUS FOODS
Eating a diverse range of healthy foods contributes to better weight loss results. Those who incorporated whole grains, berries, melons, citrus fruits, low-fat dairy and colourful vegetables into their diets saw substantial reductions in body fat and waistlines.
A variety of foods ensures a balance of nutrients, keeping your body nourished and satisfied.
5. INCREASE PHYSICAL ACTIVITY
Incorporating walking and regular exercise into your daily routine can yield significant benefits. Increased movement is a vital component of a successful weight loss journey.
The study showed that higher step counts and increased activity levels were directly linked to greater fat loss.
6. IMPROVE SLEEP QUALITY
Sleep plays a critical role in weight management. Participants who struggled with insomnia or other sleep disturbances were three times more likely to fail at losing weight.
Prioritising good sleep hygiene, such as maintaining a consistent bedtime and creating a restful environment, can greatly enhance your weight loss efforts.
These habits highlight that weight loss does not require drastic diets or impossible routines.
By focusing on practical changes like increasing protein and fibre in your diet, reducing processed foods, adding variety to meals, staying active and improving sleep, you can achieve and sustain a healthier lifestyle.
