Check out this sensible weight-loss advice from certified
dietitian-nutritionists, including how to enjoy your food and emphasize
protein.
You may achieve your ideal weight by keeping a food journal.
You've probably heard your fair share of bizarre weight loss advice over
the years, whether it be to drink celery juice every day or substitute weight
loss "cookies" for meals. If something sounds too good to be true, it
probably is, as many of those tips are promoted by individuals with no medical
training. But for those who are in the right mental health space and have
weight loss as a personal goal, there are a lot of reliable,
research-supported, and professional-approved suggestions available as well.
Enhancing the quality of your diet is one such suggestion. A study that was published in February 2023 in Nutrición Hospitalaria examined data from more than 15,000 individuals and found that those who consumed the fewest processed foods had a lower risk of obesity while those who consumed the greatest amounts did so at a higher risk. Plant-based diets' benefits have been the subject of extensive study.
Results from a study involving over 200 dieters
showed that those who followed a low-fat plant-based diet for 16 weeks lost
significantly more weight than a control group. These findings were published in
October 2022 in Obesity Science and Practice.
Several studies have also shown that having strong social support in your
weight loss effort can be beneficial, whether that support comes from loved
ones, friends, a coach, an app, or an online community. A study that appeared
in the July 2022 issue of Digital Health suggests that joining an online
support group can aid in boosting motivation. And a study published in June
2022 in Review of Communication Research found that a 10-year review of the
literature on the subject of social support in online communities for people
with obesity came to the conclusion that such support is linked to better
adherence to weight loss practices.
In terms of losing weight, your mindset is also important. According to
research published in February 2022 in the journal Obesity, people who
successfully lost weight and kept it off accepted their setbacks and viewed
them as brief breaks in their plan rather than failures.
Here are a few additional suggestions for reaching and maintaining a
healthy weight that have been endorsed by professionals and supported by
science. According to a proverb, water has no enemies, and when it comes to a
person's overall health, water unquestionably plays a vital role.
You may already be aware of the advice to consume at least eight glasses
of water each day in order to maintain proper hydration.
However, staying hydrated by drinking eight glasses of water a day is
insufficient; it's also critical to understand when drinking water can actually
improve your general health and cognitive function. Science has shown that
drinking water at the right times of day can help to prevent common issues like
heart attacks and strokes as well as stomach pain, IBS, bloating, fatigue,
overeating, high blood pressure, and constipation.
The best times of day to drink water are revealed in the following paragraphs.
Here are 8 Best Times to Drink Water to Stay Healthy
1. Whenever you wake up in the morning
A glass of water should be consumed as soon as you wake up because it is
healthy for your body both internally and externally to drink water on an empty
stomach. That first glass of water in the morning helps flush out any toxins
and resistant free radicals that have accumulated in your circulatory system
over night in addition to jolting your brain and body out of sleep mode. The
next time you drink a glass of water first thing in the morning, keep in mind that
you are cleansing and purifying the inside of your body.
2. Before a meal, drink some water
To aid in digestion and control your calorie intake, sip one glass of
water 30 minutes before a meal. Water awakens taste receptors and moisturizes
the stomach lining, preparing your intestines for the food to come in and
preventing discomfort from brittle or acidic foods. Another way to avoid
overeating is to drink water before meals.
3. Pre- and post-workout, drink water
You may need one or more glasses of water before you go to the gym to
prevent dehydration during your workout, depending on how much fluid is
currently in your body. While exercising, remember to stay hydrated, but don't
overdo it. Drink a lot of water after your workout to replenish the fluids you
lost to sweat and humidity.
4. Before taking a bath, drink some water
To help lower your blood pressure, drink one glass of water before taking
a bath. Your blood vessels should be encouraged to dilate in warm water to
lower blood pressure. Additionally, drinking water lowers blood pressure by
diluting sodium levels in the body.
5. Until you go to sleep, drink water
You can replenish any fluids you might lose while sleeping an hour before
bed. The risk of heart attack and stroke can be reduced if you are adequately
hydrated before bed and while you sleep because dehydration increases the risk
factors for cardiovascular disease. It is advised to avoid this glass if you
have kidney stones or a heart condition. Heart attacks tend to happen more
frequently in the morning when the blood is thicker from water loss. It might
increase pressure and weaken these organs.
6. Drink water when you are tired
When you are feeling fatigued, drinking a glass of water will help to
revive your brain. Drinking a glass or two of water when you feel sleepy will
help to replenish the fluid levels in your brain and improve cognitive
function. Your brain is made up of 75% water.
7. When you are around germs, drink some water
Drink a little more water than usual if you've been around sick people to
help your body flush out any bacteria and viruses it may have encountered. To
prevent them from settling in and growing in your system, a well-hydrated body
encourages bacterial and viral invaders to move along.
8. If you are sick, you should drink more water
Water is one of the many fluids you should consume when ill in order to
recover.
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