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It seems like everyday there is a new fad diet to torture yourself with. There’s diets like Keto, Whole 30 Hard, Paleo diet and so many others. A lot of times people see results but these results can be unsustained over time. Learning how to make healthy adjustments that take into account your everyday life and routine is the key to making a healthy weight cut safely and sustainably. We’ll share 10 easy tips on how to improve your health and lose some of those pesky pounds.

1. Don’t skip breakfast

Some people think skipping breakfast will help their weight-loss journey. In fact, it harms it. Breakfast is the meal that kickstarts your metabolism after 8 hours of rest. Breakfast also lowers the likelihood that you will snack throughout the day because you feel less hungry.

2. Eat enough throughout the day so you are not over indulging later

Hanger is a real thing. It is recommended that you eat every 3-5 hours to prevent crescendo eating. This is eating more later from not eating enough throughout the day.

3. Eat plenty of fruits and veggies

This one seems like a no brainer but it can be challenging for everyone to get all of their fruits and vegetables in. Start small by focusing on a few you like and incorporate them into each meal and build from there.

4. Drink water

So many bodily processes are fueled by water. It helps improve our mood, keeps skin clear, muscles relaxed and helps us stay hydrated. Thirst is also sometimes confused with hunger. You may be consuming extra calories when really all your body needs is a glass of water.

5. Use a smaller plate

Using a smaller plate is a simple technique for portion control. This allows you to cut down on the amount of food you eat overtime resulting in weight loss.

6. Eat high fiber foods

Eating high fiber foods is good for your digestive track and helps you feel full longer. Fiber is only found in plant based foods like fruits, vegetables, grains, beans and lentils.

7. Don’t ban foods or label them as good or bad

It’s not sustainable to ban certain foods or think of them as “good” or “bad”. It will only make you want that certain food more. Instead, limit the amount of less healthy food. It’s okay to reward yourself with a treat, just don’t over do it.

8. Cut down on alcohol

Alcohol can be another contributing factor to weight gain because alcohol contains barely any nutrients but all of the calories.

9. Eat when you’re hungry. Stop when you’re full

It takes the body 20 minutes to tell the mind that it’s full. Take your time eating and stop when you feel full. If you still have food on your plate, it’s okay.

10. Exercise Regularly

Having some sort of activity throughout the week is key to losing weight and keeping it off. Diet and exercise go hand in hand.

Use these 10 tips to implement adjustments in your life and make a healthy weight cut in the process. You will see your mood and energy levels go up as your weight goes down.

Author Dr. Rand

Dr. McClain has dedicated over 35 years of his personal and professional life studying nutrition, exercise, herbs and supplements and is also a Master of Acupuncture and Traditional Chinese Medicine.

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