April 21, 2024

How To Lose Weight and Re-Energize Yourself

1. Eat at least 5 servings of fruits and vegetables per day.

A half cup of cooked vegetables, one cup of raw, leafy vegetables, or one small whole fruit counts as one serving.

2. Avoid drinking coffee all day.

Aim for 6 to 8 glasses of fluids per day. Have plain or lemon water, unsweetened juice, skim milk, or herbal tea, such as chamomile, peppermint, and fruit tea.

3. Exercise regularly.

An ideal combination includes aerobic exercise, weight-training, yoga, stretching, and recreational activities, such as dancing and swimming. Get exercise during your regular daily activities by walking at lunch and taking the stairs instead of the elevator.

4. Cut down on the “bad” fats.

Reduce the amount of saturated fats and trans fatty acids in your diet. Saturated fats are found in animal products such as meat and butter, and processed foods. Vegetable shortening, some types of margarine, french fries, and processed foods contain trans fatty acids and partially hydrogenated oils. Cook with olive and canola oils.

5. Chew your food thoroughly.

Many digestive problems such as bloating, gas, and stomach discomfort can be alleviated by taking the time to carefully chew food. Just think that whatever food you don’t chew properly, your stomach and intestines have to break down later.

6. Limit your intake of sugar.

Sugar increases triglycerides, cholesterol, and insulin, and can impair the immune system. Check food labels and look for hidden sugar such as corn syrup, sucrose, glucose, and lactose.

7. Do what you can now to prevent osteoporosis.

Eat calcium-rich foods such as low-fat dairy, calcium-fortified orange juice, canned salmon or sardines with bones, and dark leafy green vegetables such as collard greens, mustard greens, and kale. Avoid foods that deplete calcium, such as soft drinks and high protein diets.

8. Make relaxation a regular part of your life

Chronic stress can lead the way to poor digestion, a weak immune system, high blood pressure, and many other conditions. Proper breathing and meditation techniques are effective ways of coping with stress.

9. Get a good night’s sleep.

Restful sleep is essential for a fully functioning mind and body. This means avoiding caffeine and alcohol, which can disrupt sleep. In addition, sugary snacks before bed can affect blood sugar levels and disturb sleep.

10. Develop and nurture your support network.

Maintain meaningful and fulfilling relationships with family and friends. These relationships nourish our heart, body, and soul.