Research shows that dieters who guzzle plenty of H2O lose more weight than those who don’t. A study from Obesity suggests that drinking water can help promote weight loss over sweetened kJ-filled and unsweetened beverages. (Try carrying a reusable drink bottle to make sure you hit your water target)
At least once a week. In general, vegetarians and vegans have a lower body weight than their meat eating peers. That’s because meat is more kJ-dense and has more saturated fat compared with its plant-based counterparts.
Eat wholesome food
Eliminating processed, packaged foods from your diet such as crackers, chips, cookies, and lollies will help you avoid empty kilojoules and artery-clogging saturated fats. Choose fresh, whole foods like vegetables and fruits to nourish your body with powerful antioxidants and keep hunger a bay - and thus, keep the weight down.
Dining out increases your kilojoule intake without you realising it. More often than not, restaurants pack a tonne of salt, oil, and sugar into their meals. And some use large dishes to plate their meals, so the portion sizes can be deceiving. Save yourself the extra kilojoules and cook a nutritious meal at home. Think: roasted vegetables, hearty quinoa, baked salmon. You can enjoy it any way you like!
Eliminate refined carbs
You should avoid eating breads, crackers, cereals, pasta, and baked goods made with white flour. Unlike foods made with whole grains, those with refined flours lack the fibre that keeps hunger at bay and your digestive system humming.
From aiding weight loss to improving your health to boosting your mood, there are countless benefits of walking very day. In fact, it is recommended that adults get at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity exercise.
Build a support network
Need some motivation to get to the gym? Enlist the help of a workout buddy. Having a fit pal you can exercise with regularly will help you stick to your goals and cheer you on through successes and setbacks.
Connect with others who want to lose weight
There are countless online communities built around weight loss and fitness apps that provide motivation, encouragement, and advice whenever you need to vent about setbacks or need a pat on the back for a job well done.
Power up with HIIT
Want to speed up your metabolism and strengthen your muscles while spiking your heart rate up? Consider high-intensity interval training (HIIT). Studies have shown that working out in intervals, alternating periods of max effort with recovery, is more effective for burning kilojoules than steady-state cardio. Eat a healthy breakfast every morning. Breakfast is the most important meal of the day for a reason. Eating a hearty and nutritious morning meal will energise you to start your day right. Plus, it could help you avoid consuming more kilojoules later on in the day. A study from the journal Obesity shows that a high-kJ meal at breakfast versus dinner was more effective for weight loss.
Chronic stress has a big impact on your health. It can make you cave and indulge in unhealthy foods, putting you at risk for a variety of health conditions. De-stress by setting aside a few minutes to meditate, or go on a walk every day. Taking a relaxing bath, listening to soothing music, and exercising are other ways to dial down the pressure.