It’s 2018 and resolutions are on our minds. If you’re following one of our medical weight loss programs, you’ve probably made the all too familiar “lose weight” resolution. While this is always the ultimate goal, you can make some smaller resolutions that are easy to keep and will help you have diet success. Studies show that resolutions are usually broken by the end of January, so manageability is essential if you really want to stick to yours.
To make real change in your life and experience lasting weight loss, consider some of these resolutions.
Eating more fiber-rich veggies is one of the best ways to lose weight. The recommended amount is five to six servings per day. This will boost your energy and increase your antioxidant intake. The fiber content in veggies also fills you up, making them a great way to naturally control hunger.
If you aren’t ready to do full meal preps, you can still simplify your life by prepping a few staples for convenience. Have certain ingredients for simple meals ready to go at any time. This will make it easy to grab something healthy when hunger strikes. If you’re ready to start meal prepping but not sure how much you want to commit, start slowly by prepping two meals for the week if five seems to lofty a goal.
Strive to sleep seven to eight hours every night. When you’re sleep deprived, it affects your hormones in ways that cause weight gain. Lack of sleep reduces leptin levels, which suppresses appetite, while ghrelin production is stimulated, resulting in increased hunger.
One of the fastest, easiest ways to see results is to ditch all refined carbs. Foods that contain refined sugars and “white stuff” like rice, white bread, flour and pasta wreak havoc on your blood sugar, causing spikes and crashes that lead to overeating. Foods like these contain empty calories, meaning they have virtually no nutritional value. Replace these foods with whole grains and produce that fills you up and provides antioxidant benefits.
Another way to reduce your caloric intake is to cut down on beverages, especially sugar-laden juices and sodas. Save those calories for actual food with real nutritional value.
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