Healthy Weight Loss Habits

Healthy habit building can lead to long-term success in managing weight and living a healthier life. Here are ten tips to try for healthy weight loss habits.

  1. Get rid of junk food. When cravings strike, it can be tempting to reach for a sugary treat. But the best way to avoid eating junk food is to avoid bringing it into your home at all. Clear your pantry and fridge of sugary and processed items, and stock up on fresh fruits, vegetables, nuts, eggs, beans, avocado, and other satiating, nutritious foods.
  2. Make a meal plan. To help keep nutrition on track when life gets busy, plan and prepare healthy snacks and meals ahead of time. If you’re looking for guidance, the ADA’s Diabetes Food Hub includes dozens of healthy recipes to choose from. Additionally, keep a list of local, healthy restaurant meals for when you need to pick up lunch or dinner on the go.
  3. Practice portion control. When eating at home, try filling half your plate with fiber-rich, non starchy vegetables, and split the other half between lean meats and complex carbohydrates. Read food labels to understand proper serving sizes, as many items contain more than one serving. If you’re out to eat, try boxing up half your food for leftovers — restaurant portions are usually large and higher in calories.
  4. Slow down. Did you know it takes approximately 20 minutes from the time you start eating to feel full? Eat more slowly and mindfully by sitting at the table with a plate of food, resting utensils between bites, and drinking plenty of water. Avoid eating standing at the counter or directly out of packages.
  5. Brush your teeth after meals. To minimize snacking after meals, try brushing your teeth right after you finish a meal. The routine can help signal to your body that you are done eating.
  6. Stay hydrated. Staying hydrated throughout the day can boost the body’s metabolism and help curb feelings of hunger. In fact, one study found that people who drank water before meals ate an average of 75 fewer calories at each meal.
  7. Sleep more. Studies have shown that sleep deprivation may be associated with an increased appetite and weight gain. Adults should get between 7 to 9 hours of sleep per night for optimal health.
  8. Exercise regularly. Aim for moderate exercise 5 days a week. Try making a weekly exercise plan to help stay committed, and ask a partner, spouse or friend to join. Taking a quick walk after lunch and dinner is a great way to get up and move from your chair, while also enjoying some fresh air.
  9. Check your blood sugar after each meal. Monitoring blood sugar levels is an important part of diabetes management. When recording your reading, don’t forget to label your glucose reading in your app as an after meal check. Contact your Wellsmith Care Team for questions or guidance.
  10. Stay positive. Making changes to your diet and routine can feel hard and overwhelming at times. Instead of thinking about all the food you need to cut, think about all the new foods, flavors and recipes you get to try. Over time you will see the positive changes in your weight, health and overall energy levels.

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