When it comes to healthy habits such as weight management, it’s not always easy to build solid self-discipline and be able to get into a consistently healthy routine with the many temptations and misconceptions that surround us. However, let’s not forget that being able to do so brings a tremendous amount of reward, not only towards the present but to your future health, too. This routine doesn’t need to always be a really excruciating one; you would just need to do what’s right, so you can enjoy the journey! Here are some useful tips to build an easier, healthier, and more enjoyable weight loss routine.
Choosing the right timing
As they say, every hour counts. It’s important to set the right time to wake up, take naps, or sleep when it comes to weight management.
It is most recommended to wake up around 6 am to 7 am. Start your day with a glass of water, a body prepared for early exercise, and some meditation. It has been proven from various studies that exercising during the morning before breakfast makes it easier to lose or maintain a healthy weight, jump-starts your metabolism, make it easier to maintain on a daily basis, improves your quality of sleep, and promote healthy cognition.
Breaks. When it comes to resting your active body, it is recommended to slow down during times such as 10 am, 3 pm, 9 pm, and onwards to help with blood circulation and flexibility. What should be done during these hours? Here are some suggestions, but feel free to incorporate your personal activities, too.
- Take short walks
- Do some light stretches
- Get up from the desk and get moving if you have a job that requires sitting on most hours
- Watch TV, listen to music, read something to relax
- Always have a glass of water ready
However, one thing to remember during these breaks is that you should take most of them without snacking. It is okay for such food and drink like green tea and small snacks like fruits, as long as it’s not heavy. Remember, we’re trying to lose weight here!
9 pm or onwards before 12 midnight is a good time to go to bed and take good 7 to 8 hours of sleep, which is usually recommended for most adults. Experts discovered that the lack of sleep leads to problems such as an increased appetite during the day, missed exercise routines, excessive late-night snacking, and lower impulse control. Making sure that you have enough sleep makes it a lot easier for you to lose weight the healthy way. If you’re having any trouble with sleeping, there are many ways you can try sleeping better at night.
Eating meals. Take your breakfast around 7:30 am or the time after you exercise. By lunch, take it around 12 pm and consider it the time to take your largest meal of the day. By 6 pm, you should have your dinner.
The meal set
Breakfast. Aim on a high-protein type of breakfast to start your day. The latest research show that this helps lower the risk of heart disease and diabetes. When you’re exercising, this is the right decision as it prolongs a full appetite and helps your endurance get stronger up until lunchtime.
So, what exactly are these high-protein breakfast foods? Below is a list (but not limited to):
- Oatmeals (preferably blueberry)
- Cottage cheese bowl
- Egg/Sausage sandwich
- Chocolate/Peanut Butter Shake/Porridge
- Smoked Salmon toast
- Protein pancakes
- Butter crackers
Lunch. This is the perfect time for the largest meal of the day. A 2016 and 2013 study on women trying to lose weight has shown that those who ate the most during their lunch rather than dinners have lost the most weight. A healthy lunch should have low-fat protein, fiber, fresh veggies, whole grains, and fruit as the entire meal set. Sweetened drinks are not advisable to add, and a glass of water is always the best option.
Dinner. For dinner, make sure it is a smaller meal compared to your lunch. It has to be a nutritional one, of course! It is mostly recommended that your dinner set has some of the following: salad, half fruits or vegetables, a quarter of protein, and another for whole grain.
There are also weight loss soup recipes that you can include, especially before dinner to keep your appetite settled until then.
For snacks, they have to be as minimal and healthy as possible, since the ultimate goal is to lose weight but not to drown yourself in extreme hunger. Some healthy snacking ideas will help you get far from attracting unhealthy ones!
In addition to this, it’s recommended to include health supplements too! Some nutrients aren’t naturally produced in the body, so with assistance like weight loss supplements can help bust those unnecessary and unhealthy fats!
The physical activities that matter
Early morning exercises
A quick 10-15 minutes of workout is ideal during the early morning. Some easy exercises you can do after warming up are jumping jacks, jogging, push-ups, walking lunges, and head to toe exercises that go from 20-40 reps and 2 sets each. They’re all very easy as you won’t have to worry about the lack of equipment - it doesn’t have to be luxurious in a way!
Also, try not to give in the conveniences of having, say, your own car if it’s not necessarily needed to use. Try taking public transportation so you can walk more, or ride a bike. Those activities help keep your body active and eventually contribute to your weight loss goals.
Weight management isn’t just doing stuff and getting sweaty, says experts. There has to be a strategy, and as mentioned earlier, finding the right activities for your goals will make it an easier and more enjoyable journey for you. You may plan weekly workouts from strength training to steady-state cardio that lasts from 20 to 45 minutes per session. You can check it out here for a more detailed breakdown.
Taking short walks after a meal
Never forget taking breaks after meals, especially during lunchtime when you eat your heaviest meal of the day. There are a lot of benefits from research in doing post-meal walks. It helps in the digestion process and maintains healthy blood sugar levels.
An unbreakable commitment
Of course, one last thing to have when it comes to weight management - and just about every healthy living plan you’re aiming for - is the ability to seriously commit to doing it! Nothing really works as best as having a great amount of self-discipline. If you want to walk the healthy living path, start creating it now!
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