September 09, 2019 3 min read
By Ana Reisdorf, MS, RD
Rome wasn’t built in a day, and neither was any weight-loss journey. The secret to successful and sustainable weight loss can be found in your daily routine. Rather than revamp your entire lifestyle, healthy weight loss is best accomplished by making small changes within your routine that will eventually develop into habits.
Let’s take a look at some of the best healthy habits to consider for weight-loss success.
Are your meal times all over the place? Do you skip meals, get hangry and then binge? By knowing which meal times work best for your schedule and lifestyle, you can thwart mindless snacking while keeping your blood sugar stable. According to research, this regular “meal rhythm” can even predict subsequent long-term weight loss and maintenance.
What you’re eating during mealtime matters. Aim for at least four servings of vegetables and three servings of fruit every day, replace refined grains with whole grains and try to cut back on foods high in sugar.
Mindless eating is a product of our technology-filled, multitasking world. Studies show that getting into the habit of eliminating distractions during mealtimes can reduce binge eating, lessen emotional eating and help you lose weight.
Part of practicing mindfulness while eating includes slowing down and allowing yourself to savor every bite. Try chewing slowly, resting your fork between bites and engaging your senses by appreciating the colors, smells, textures and flavors of your food.
While there’s plenty of research to support the old adage that breakfast is the most important meal of the day, adding a lean protein source to your breakfast is certainly the way to go. Breakfast fuels your body with the necessary nutrients to jumpstart your metabolism. Adding protein like our INVIGOR8 Superfood Shakes to the mix gives you the energy needed to satisfy you until lunch. A good breakfast with protein often enables you to make better food choices throughout the day. (Check out our recipe blog for easy some simple but satisfying breakfast ideas.)
Water is the beverage of champions! Getting into the habit of drinking water throughout the day can increase the number of calories your body burns, may reduce your appetite and food intake, all the while supporting your weight-loss efforts. One study found that women who increased water intake to at least 34 ounces daily lost an extra 4.4 pounds over one year, without making any other changes in their diet or exercise routine.
Getting into the habit of working out or even moving your body every day has a myriad health benefits. Exercise not only increases your chances of successfully losing weight, but regular exercise can lower your risk of many diseases, and even improve your mental health.
While cardiovascular exercise is the most effective at burning fat, weight training can help strengthen muscles, which can burn more calories in the long run. Ideally, a combination of cardiovascular exercise, strength training and flexibility exercises is best to help you burn calories, build muscle and keep the weight off. In fact, research has found that people who have successfully lost weight and were able to maintain their weight loss relied heavily on physical activity to keep weight off.
There’s no reason you can’t lose weight doing an activity you enjoy. If sweating it out at the gym isn’t your thing, try walking, dancing, hiking, cycling, yoga or gardening.
Motivation may kickstart your weight-loss journey, but your daily habits are what will keep you going. Rather than jumping on the fad diet bandwagon, try making small changes to your daily routine. Remember, healthy, sustainable weight loss is a marathon, not a sprint.
Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Fat Burner.
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