11 Healthy Habits That Help You Lose Weight Quickly

Healthy habits are important, however, weight loss is all about adopting good habits and following a healthy lifestyle. Changing your habits is a multi-stage process. It will take some time for changes to become new habits. Adopting to healthy habits can help you avoid chronic health problems such as obesity and diabetes. Keeping a food journal is also important to your success because you need it to test and analyze your current eating patterns. If your efforts are dormant, you can easily find the answer.

1. Drink Much Water

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Staying hydrated is important for your health and well-being. You will know how much less water you drink each day if you pay a close attention to your water intake. Approx 60% of the body comprises water, and water consumption plays an important role in weight loss [1].

Benefits of staying hydrated

All the body’s cells and organs need water to work properly. Here are some benefits of staying hydrated:

  • water aid in weight loss
  • lubricates the joints
  • delivers oxygen throughout the body
  • boosts skin health and beauty
  • cushions the brain and spinal cord
  • regulates body temperature
  • digestive system depends on it
  • can flush the body waste
  • helps maintain blood pressure
  • makes minerals and nutrients accessible
  • prevents kidney damage
  • boosts performance during exercise

According to the United States National Academies of Sciences, Engineering, and Medicine [2], the average daily recommended intake of water should be:

  • For men: 3.7 liters or 125 ounces
  • For women: 2.7 liters or 91 ounces

This means that approximately 15.5 cups for men and 11 cups for women. Approximately 80% of this should come from drinking fluid, including water, the rest 20% of water should come from food.

2. Never Drink Soda

Many people are addicted to soda, and they can’t eat without it. Toss this habit once and for all if you want to stay healthy. Soda is a Suger liquid, and it immediately spikes your insulin and increases belly and liver fat.

Side effects of drinking soda

Drinking excessive quantities of sugar-sweetened drinks, such as soda, may have several negative effects on your health. They range from an increased risk of tooth decay to an increased risk of heart disease and metabolic disorders such as type 2 diabetes. Sugary soda intake is also a consistent risk factor for weight gain, obesity, and cancer [3]. Consider restricting the consumption of sugary beverages if you want to live longer.

3. Do Not Drink Canned Juices

If you like to drink juice, make your own fresh fruit juice. There are tons of fructose and artificial flavor present in canned fruit juices. We believe that buying such tetra packs of juice is healthy, but this is not the case. When compare to freshly squeezed juice or fresh whole fruits, packaged juices are not as nutritious. Fresh fruits, including cherries, grapefruit, apricots, pears, apple oranges, and plums, are medium glycemic carbohydrates. They do not spike insulin levels. Limit fresh fruit juices in your diet if weight loss is the goal.

4. Drink 3 Cups of Coffee Everyday

Coffee drinker feels less hungry and the caffeine in the coffee acts as an appetite suppressant. Avoid taking coffee with sugar. This is because drinking coffee with sugar can lead to weight gain, which is counterproductive. Coffee can boost your metabolism and it contains tons of antioxidants such as niacin, potassium, magnesium, which are believed to have positive effects on health [4], [5], [6], [7], [8], [9]. If you want to stay healthy, make a habit of drinking 3 cups of black coffee daily. Avoid drinking coffee in the evening because drinking coffee in the evening can disturb your sleeping routine and may cause insomnia.

5. Eat 6 Small Meals

Eat one small meal after every 2 – 3 hours can improve your energy levels. You can divide your daily meals into six small meals. It will boost metabolism and help to burn more calories. Eating small meals may not help with weight loss, but it can flatten your stomach and improve digestion [10].

How to count and divide your meals?

The most accurate way to divide your meals is to calculate your basal metabolic rate. This way, you can determine how many calories you require daily. The daily calorie intake for average men and women is:

  • average men need 2500 calories
  • average women need 2000 calories

Calorie requirement depends on a variety of factors, including age, height, weight, and activity level. To divide your daily meals into 6 small meals, you will need to calculate your daily calories. If you want to lose one pound a week, consume 20% fewer calories. For example, if your daily calorie requirement is 2500 calories, you can make a calorie deficit by eating 500 fewer calories, which is 20% of your daily calories. It is important that you use a calorie counter for at least a couple of days until it becomes a healthy habit for the rest of your life.

6. Eat Foods High in Fiber

Fiber keeps the digestive tract smooth, and it is one of the most essential element of weight loss in overweight people [11]. All dark green vegetables, nuts, berries, bran cereal, oatmeal, popcorn, brown rice, whole grains, and beans are high in fiber. People who consume fiber-rich food have less appetite. Consume at least 40 grams of fiber to help you lose weight.

7. Eat Food High in Potassium

Potassium doesn’t have a direct effect on weight loss, but it can support blood pressure, cardiovascular health, bone strength, and overall body performance. It also levels sodium balance in the body [12].

Vegetables rich in potassium include:

  • sweet potatoes
  • spinach
  • broccoli
  • mushrooms
  • peas
  • zucchini
  • cucumbers
  • green leaves

Fresh and dried fruits rich in potassium include:

  • bananas
  • oranges
  • fresh/dried apricots
  • grapefruits
  • Raisins
  • prunes
  • dates

Eating potassium-rich food can help you lose weight during the exercise and other physical activities. In addition, it can balance sodium in the body, which is good for your heart health.

8. Eat Foods High in Protein

Satiety is a term that describes the sensation of being full after eating a meal. A few foods are more satiating than others, an effect that is influenced by their macronutrient (protein, carbohydrate, and fat) composition. Protein is the most filling of the three macronutrients [13]. Dietitians who specialise in low-carbohydrate diets are well aware of the benefits of high-protein foods.

Here are some examples of lean protein sources:

  • skinless chicken
  • fish
  • turkey
  • lean beef
  • egg white
  • whey protein powder

Protein is one of the most important building blocks for maintaining lean body mass, and it plays an important role in satisfying the hunger during the weight loss process.

9. Limit Carbohydrate Intake

Carbohydrate restriction in your diet is an effective approach to lose weight. When you eliminate carbohydrates from your diet, your hunger decreases and you lose weight. This causes your body to enter a state of ketosis, which suppresses your appetite and causes your body to burn fat as fuel. Low-carb diets have many other health benefits as well [14].

Excellent carbohydrate sources:

  • whole grain,
  • sweet potatoes
  • oatmeal
  • brown rice
  • cereals
  • lentils
  • low-fat yogurt
  • skim milk
  • vegetables

Bad carbohydrate sources:

  • white bread
  • table sugar
  • white rice

Most of the carbohydrates in your food plan must include low glycemic types. It will supply your body with a gradual release of sugars rather than spiking the insulin.

10. Consume Good Fat

Avoid fat, such as saturated and trans fat. Study shows that healthy fat is important in our diet [15]. As a result, we should think of fat as a collection of lipids, each with its own unique effect on the body.

Good fat sources:

  • fish oil EPA DHA omega-3
  • sunflower oil,
  • sesame
  • pumpkin seeds
  • flaxseed
  • walnuts
  • soybean oil
  • safflower oil
  • canola oil,
  • olive oil,
  • avocados

Sources of fat to avoid:

  • butter or cream
  • high-fat meat
  • whole milk
  • margarine
  • processed vegetable
  • fried meals
  • hydrogenated food,

Eating good fat has a positive effect on your weight loss. People think all fat is equal. The concept that fat is not good for you is not true. Your 20-25% of daily calorie should come from eating a healthy source of fat. Good fat contributes to hunger reduction and good for your nerves and brain health.

11. Perform HIIT

According to the study [16], HIIT reduces exercise time, while the results are better than the endurance exercises. Here are some high-intensity interval training you can perform in your living room:

  • burpees
  • jumping jacks
  • squats
  • raised arm circle

HIIT (high-intensity interval exercise) is the most well-known method for calories burning process in less time. Because over 70% of your aerobic capacity requires short bursts of activity. The HIIT approach involves alternating 30 second burst training with 1-minute recovery intervals. This strategy can help you finish your workout in less than 30 minutes.

Conclusion

We understand it is difficult to break bad habits. Stay focused on your goal because healthy lifestyle is all about staying focused and developing good habits.

References

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  2. Malik VS, Schulze MB, Hu FB. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr. 2006 Aug;84(2):274-88. doi: 10.1093/ajcn/84.1.274. PMID: 16895873; PMCID: PMC3210834.
  3. Huxley R, Lee CM, Barzi F, Timmermeister L, Czernichow S, Perkovic V, Grobbee DE, Batty D, Woodward M. Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Arch Intern Med. 2009 Dec 14;169(22):2053-63. doi: 10.1001/archinternmed.2009.439. PMID: 20008687.
  4. Jiang-nan Wu, Suzanne C Ho, Chun Zhou, Wen-hua Ling, Wei-qing Chen, Cui-ling Wang, Yu-ming Chen, Coffee consumption and risk of coronary heart diseases: A meta-analysis of 21 prospective cohort studies. International Journal of Cardiology, Volume 137, Issue 3, 2009, Pages 216-225, ISSN 0167-5273, https://doi.org/10.1016/j.ijcard.2008.06.051.
  5. Santos C, Costa J, Santos J, Vaz-Carneiro A, Lunet N. Caffeine intake and dementia: systematic review and meta-analysis. J Alzheimers Dis. 2010;20 Suppl 1:S187-204. doi: 10.3233/JAD-2010-091387. PMID: 20182026.
  6. Shimazu T, Tsubono Y, Kuriyama S, Ohmori K, Koizumi Y, Nishino Y, Shibuya D, Tsuji I. Coffee consumption and the risk of primary liver cancer: pooled analysis of two prospective studies in Japan. Int J Cancer. 2005 Aug 10;116(1):150-4. doi: 10.1002/ijc.20989. PMID: 15756689.
  7. Hu G, Bidel S, Jousilahti P, Antikainen R, Tuomilehto J. Coffee and tea consumption and the risk of Parkinson’s disease. Mov Disord. 2007 Nov 15;22(15):2242-8. doi: 10.1002/mds.21706. PMID: 17712848.
  8. Cameron JD, Cyr MJ, Doucet E. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br J Nutr. 2010 Apr;103(8):1098-101. doi: 10.1017/S0007114509992984. Epub 2009 Nov 30. PMID: 19943985.
  9. Birketvedt GS, Shimshi M, Erling T, Florholmen J. Experiences with three different fiber supplements in weight reduction. Med Sci Monit. 2005 Jan;11(1):PI5-8. PMID: 15614200.
  10. Gallen IW, Rosa RM, Esparaz DY, Young JB, Robertson GL, Batlle D, Epstein FH, Landsberg L. On the mechanism of the effects of potassium restriction on blood pressure and renal sodium retention. Am J Kidney Dis. 1998 Jan;31(1):19-27. doi: 10.1053/ajkd.1998.v31.pm9428447. PMID: 9428447.
  11. Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. doi: 10.1093/ajcn.82.1.41. PMID: 16002798.
  12. Volek JS, Sharman MJ, Love DM, Avery NG, Gómez AL, Scheett TP, Kraemer WJ. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism. 2002 Jul;51(7):864-70. doi: 10.1053/meta.2002.32037. PMID: 12077732.
  13. Wall R, Ross RP, Fitzgerald GF, Stanton C. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutr Rev. 2010 May;68(5):280-9. doi: 10.1111/j.1753-4887.2010.00287.x. PMID: 20500789.
  14. Martins C, Kazakova I, Ludviksen M, Mehus I, Wisloff U, Kulseng B, Morgan L, King N. High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals. Int J Sport Nutr Exerc Metab. 2016 Jun;26(3):197-204. doi: 10.1123/ijsnem.2015-0078. Epub 2015 Oct 19. PMID: 26479856.
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Naeem Durrani BSchttps://defatx.com/
I am a retired pharmacist, nutrition expert, journalist, and more. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.

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