Many factors affect our weight. Often times, for long-lasting weight loss, we just need to be consistent in making effective changes to our lifestyle. Below are 6 practical tips to get you started:
- Have eggs (or some form of protein) for breakfast. Having protein for breakfast will keep you energized and full for a longer period of time. One particular study showed that replacing a carbohydrate-based breakfast with eggs reduces caloric intake (i.e. you eat fewer calories) for the next 36 hours.
- Drink smart. Alcoholic drinks are relatively high in calories (alcohol = 7 calories per gram, in comparison, carbohydrates = 4 calories per gram, protein = 4 calories per gram, fat = 9 calories per gram). Try drinking water between alcoholic drinks to reduce the total caloric intake in one sitting. You can also choose a lighter alcohol alternative such as a spritzer using carbonated water or cut back on the alcohol altogether.
- Use small(er) plates. The larger your plate, the more you will likely put on it. Try switching to smaller plates to help with portion control.
- Avoid keeping junk food at home (or at your desk). According to a study from Cornell University, secretaries who kept candy at their desk ate around 48% more than when the candy was kept farther away. Out of sight, out of mind!
- Don’t forget the aerobic (cardio) exercise! Aerobic exercise is an excellent way to burn calories and is particularly effective in losing abdominal/ belly fat, the unhealthy fat that tends to cause metabolic disease. Aim for 45-minute sessions, 3 to 5 times a week. A note on yoga: Yoga is not considered aerobic/ cardio exercise. Yoga has numerous health benefits but if weight loss is your goal, cardio is the go-to exercise. Case in point- A 155-pound woman running 6mph burns more than 700 calories in 60 minutes. Performing high-impact aerobics, she burns close to 500 calories. In a Hatha yoga session, that same woman will burn only 281 calories each hour.
- Drink green tea. Green tea is packed with powerful antioxidants called catechins, which work synergistically with the caffeine to enhance fat metabolism.
If you’ve tried to lose weight without success or if you suspect underlying issues preventing weight loss, contact a naturopathic doctor such as Dr. Yik who can help you can take control of your weight.