- Reduce your sugar consumption
Added sugar is one of the worst ingredients in modern people’s diet. Eating small amounts is okay, but when you eat a large amount, it can really disrupt your metabolic health. A high added sugar consumption has been linked to numerous conditions, such as obesity, heart disease, type 2 diabetes and many types of cancer.
- Don’t eat large amounts of refined carbs
When it comes to carbs, not all of them are the same. Refined or processed carbs, as the name implies are highly processed and the fiber in them has been completely eliminated by the processing. They have a low amount of nutrients, which means empty calories, and can contain some very harmful ingredients. Research has shown that processed carbs are linked to overeating and many metabolic diseases.
- Don’t avoid saturated fat completely
For many years, saturated fat was undeservedly deemed dangerous and unhealthy. So, even though it does raise cholesterol levels, it also raises the “good” cholesterol, or HDL and changes LDL (the “bad” cholesterol) from small to large, which has been linked to a decreased risk of heart disease. Studies that have included thousands of participants have repeatedly shown that there’s no link whatsoever between the consumption of saturated and increased risk of heart disease.
- Lift (relatively) heavy weights
Weight lifting is without a doubt one of the best things one can do to strengthen their body and drastically change their appearance in a good way. It also massively improves metabolic health, as well as insulin sensitivity. You can join a gym and start a training program straight away or you could also do some bodyweight exercises which can be tremendously effective.
- Eliminate artificial trans-fats
Trans-fats are man-made fats which are extremely harmful and strongly related to heart disease and inflammation. Do whatever it takes to eliminate them from your diet.
- Add lots of spices and herbs to your meals
The fact is that there are so many healthy herbs and spices which can help you make your meals incredibly delicious. Turmeric and ginger, for example, have powerful antioxidant and anti-inflammatory effects, leading to many health benefits. Whenever you are trying a new recipe, always make a conscious effort to try out new and as many different spices and herbs as possible. You will definitely see a big difference.
- Take care of your social life
Building and having strong and long-lasting social relationships is one of the foundations of leading a happy and meaningful life. It has actually been proven in numerous studies that people who have lots of close friends and are getting along with their family lead a much healthier and longer life than those who aren’t. They are not only good for your mental state, but for your physical health too.
- Keep a food journal and track your progress
In order to really be able to know exactly what you’re eating, you need to weigh your food portions and use a nutrition tracker app such as Cron-o-meter or MyFitnesspal. It is very important to know the number of calories you are ingesting on a daily basis. It is also very important to ensure that you’re getting the right amount of protein, carbs, fat, fiber and micro-nutrients.
Research has shown that those who track their daily food intake in any form have a greater chance of losing weight and sticking to healthy diet habits. Generally, anything you do that makes you more aware of what you eat increases your chances of success. It may be a bit tough at first, but once you get in the habit of doing it, it gets easier and before you know it few months will have passed and you’ll be a lot slimmer. Additionally, when you track your food intake you’ll know exactly where to make some necessary adjustments so that you can reach your goals faster.
- If you have fat around your waist, lose it
There are different types of fat in your body. The most troublesome fat is in your abdominal cavity, the fat around your midsection. This fat slowly accumulated between the organs and is the most likely cause of metabolic disease. That is why your waist size can be a greater indicator of your health than the number you see on the scale. Decreasing your carb intake, increasing protein intake, and eating lots of fiber are all great ways to lose your belly fat.
- Stop following “diets”
Diets that pop up every once in a while in the mainstream can be, at best totally ineffective and at worst, dangerous. There’s hardly a diet that gives results for the long-term. On the contrary, going on a “diet” is the strongest predictor that you’ll gain weight in the future. So, instead of doing that, you should try to slowly incorporate healthy habits. Focus on giving your body healthy nutrients and becoming physically active on a regular basis. Weight loss should be the accompanying effect of making better nutrition choices and improved metabolic health.
- Eat whole eggs, not just the egg white
Whole eggs are packed with so many nutrients that they rightfully deserve the nickname “super-food”. It’s a myth that eating whole eggs is bad because of the cholesterol in them. Numerous studies have shown that they don’t raise blood cholesterol levels in the majority of people. What’s more, a massive study involving more than 250,000 participants found that eating eggs had no link with the risk of heart disease. So, once you remove all the bad rap that eggs have gotten because of some false claims, you get the most nutritious food known to man. By the way, the yolk is the place where almost all the good stuff is found. Telling someone to throw it away is perhaps the worst advice one could give to another in terms of nutrition.