Is the summer coming-you feel like your ready-made body?
With 50 days left for the solstice, two experts say that making some minor changes in lifestyle will now be worth it when it’s time to walk in the summer sun.
No expensive jabs or collision diets are required.
“By setting small, specific, and attainable goals, you are more likely to achieve them. Success leads to more success,” said Dr. Shiara Ortiz-Pujols, Obesity Medical Director at Northwell Staten Island University Hospital.
She promises that some healthy tricks can improve digestion, increase energy and decrease the waist.
Drink more water every day
Proper hydration is a requirement for a healthy lifestyle, and research shows that keeping the whistle wet can keep the pounds away.
A study at the University of Wageningen in the Netherlands found that participants who drank beaten followed by a sip of healthy water filled faster than those who just drank a small amount of water.
Drinking water before or after meals can help you feel fuller, which may lead to the habit of eating smaller meals.
Water is also beneficial because it can help us distract us from other less healthy drinks such as soda and energy drinks.
Prioritize protein
Protein is composed of amino acids, which support immune function, synthesis of neurotransmitters and hormones and muscle growth.
High protein intake also increases metabolism and reduces appetite, leading to reduced calorie intake and weight loss.
“Eating sufficient protein -balanced meals helps stabilize blood sugar levels by preventing mood swings and energy accidents,” John Emmanuel Delos Reyes, a nutritionist registered with Northwell State Island University, told the Post.
Protein -rich foods include chicken, turkey, salmon, tuna, tofu, chickpeas, lentils, milk, yogurt, nuts and pumpkin seeds. Although red meat is rich in protein, experts warn that high intake may increase the risk of colorectal, pancreatic and prostate cancer.
Move more
According to the National Health Service, adults should look for 150 minutes of moderate intensity physical activity and two days of strength training per week.
“Although 150 minutes of physical activity seem a lot, you can work for this value by setting more modest goals. Start with 10 minutes of activity in the morning every day and then increase 10 minutes a day,” said Ortiz-Pujols.
Smakest Sleep
Adults are encouraged to evade seven to nine hours for ideal health, but only 30% to 45% of Americans follow this recommendation. Bad sleep can increase the risk of dementiaLike this, Heart disease, type 2 diabetes, obesity and even certain types of cancer.
“Establish a sleep routine committed to a bedtime and time to turn off your devices. Better quality of rest leads to greater mental clarity, increased energy and greater overall well-being,” Ortiz-Pujols advised.
She notes that chronic sleep deprivation sabotes weight loss increasing desires and leaving people too double to exercise.
Eat, eat frequently and eat your vegetables
Ortiz-Pujols recommends jumping to food for meal preparation and cooking at home.
“You will not only eat less processed foods, but you will also save a lot of money.”
To maintain energy levels, Reyes suggests eating three protein -rich home meals per day and incorporating at least two cups of vegetables per meal.
“The addition of more vegetables increases fiber intake, which supports intestinal health, closely linked to mental well-being. And adhering to a regular meal schedule maintains cortisol, stress hormone under control,” he said.
Prioritize mental health
Mental health support is critical to supporting healthy weight loss.
“Chronic stress can negatively affect your motivation, sleep and energy levels, and let’s not forget, make you want more processed foods,” said Ortiz-Pujols.
She recommends starting with five minutes of deep breathing, which has been proven to reduce heart rate, release muscle tension and change skin conductance, reducing the feeling of struggle or escape.
“In making these small changes, it is more likely that you reach a sustainable and healthy weight
Loss, ”he added.
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Image Source : nypost.com