Eating more whole foods in their natural state or those you prepare yourself is a great way to avoid too much salt. In addition to cutting down on sodium, you might also want to try increasing your intake of foods rich in potassium, which may help to alleviate water retention.
Prior to starting your weight loss journey, did you follow a regular exercise program? If not, consider it! Working out could help you lose some body fat and gain muscle. By incorporating strength and cardiovascular exercise into your routine, research suggests that you may experience increased fat loss as well as weight loss. One sign that this could be true for you: Your weight holds steady or goes up a pound, but your clothes keep getting looser.
But there are health benefits beyond weight loss and toned muscles that strength training can deliver: Research suggests that muscle strengthening exercises may improve your blood sugar control, improve your heart health, improve your balance and even help prevent osteoporosis. Picking exercises you enjoy can help you get lean while also getting stronger. Some good choices include running, high-intensity interval training, swimming, lifting weights, rowing, Pilates, and more.
Not sure where to start? Check out these 6 tips to start a strength training routine. In the long run — having more muscle will support your weight loss efforts and actually may prevent you from gaining weight in the future. When people decide to make a lifestyle change, they often think about how to eat healthier and exercise more, but they tend to forget about what they are drinking. However, it is important to pay attention to the beverages you are consuming because plenty of drinks can be unhealthy and loaded with calories that can derail your weight loss goals.
For starters, most of us know that drinks like soda are laden with sugar and can cause weight gain. But energy drinks and juices can also be culprits. These drinks should be limited or consumed in moderation, not with every meal. Alcohol is another drink that many people forget is filled with calories.
Instead of relying on sweetened drinks or beverages, stick to water or soda water. Not only is it calorie-free, but it can also help fill you up 10 and keep you energized. A general rule of thumb is to drink at least eight 8-ounce cups of water a day.
If you're craving something sweet, add a splash of lemon or lime juice to give your water a little more flavor. It might seem like your sleep habits have nothing to do with your weight , but there is a link between the two and lack of sleep could be the reason you're gaining weight while dieting. Research suggests that getting less than five hours a night could increase appetite and have a negative impact on your metabolism. The National Sleep Foundation recommends that adults between years old should aim to get hours of sleep each night.
Had another stressful day at work? Cortisol, the hormone that is naturally released during stressful situations to help fight inflammation, may cause strong cravings for high-fat, sugary foods. Combat stress-induced weight gain by having some go-to stress-relieving hobbies like exercising, spending time with family and friends, doing yoga, working on a craft or reading.
Turn to these activities instead of heading to the pantry for some healthy stress relief. Your age is another factor when it comes to the growing number on the scale. Unfortunately, as you age, your metabolism is not as efficient and you can start to burn fewer calories.
Healthy eating and exercise can help. Take a careful look at your diet and see if there is anything you are doing that may be contributing to weight gain. For example, do you find yourself snacking late at night? What about eating too much sugar? By pinpointing any unhealthy behaviors, you may be able to get back on track and reverse unwanted weight gain. Learn more about diet changes to make at age 40 and beyond.
The Centers for Disease Control and Prevention CDC recommends getting at least minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. New to exercise? Physical activity does more than help you burn calories: It can also benefit your mental health and motivate you to make healthier choices in other areas of your life. Start with a simple walking and stretching routine. Or if you love dancing, take a class at your local dance studio.
Plus, it can be a fun and healthy activity to do with friends instead of happy hour or going out to eat. Hopefully, these tips will get you back on the right track and moving toward your weight loss goals! The quality and mix of calorie types in your diet plan is crucial, regardless of how many calories the diet allows. For best results, consume a balanced diet where you get about 33 percent of your calories from quality protein sources like lean animal meat, fish, or whey; 33 percent should come from complex carbohydrate sources like fruits and vegetables; the remaining 33 percent should come from high-quality fats, like nuts, oils and seeds.
If you're combining your diet plan with a high-intensity exercise program, you may be trying to do too much without the fuel necessary to succeed. Exercise demands calories. Yet if you're aggressively restricting your calories while ramping up the exercise, your metabolism is going to encounter the same problem that it does with a too-restrictive diet — it's going to stall and ultimately burn fewer calories.
Carefully increase your calorie intake to match the increased level of exercise. Often, this can be as simple as consuming an additional calories of protein, healthy fat or complex carbs a day.
When you make a drastic change like altering your diet, your body may not be used to the new foods you're eating. Certain nutrient imbalances may cause you to retain fluids, which adds water weight. Even though you're reducing your calories, your body is holding onto excess fluid. To counteract this, make sure your diet foods are low in sodium.
Also, if you are exercising more in conjunction with your new diet and you're not increasing your water intake enough, you may be adding excess water weight through dehydration. Keeping track of your measurements, or how your clothes fit, gives you another way to measure your success!
Most health insurance companies will cover a few visits with a nutritionist to help you on the road to weight loss success. So make sure to set reasonable expectations for yourself.
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