Losing weight or developing a healthier lifestyle can often seem like an overwhelming feat, particularly for individuals who are overweight or obese. According to the Centers for Disease Control and Prevention (CDC), more than one third of U.S. adults are clinically obese.
Kathy Zehntner, dietitian with Saint Thomas Medical Partners, says a few modifications to your lifestyle each day can make a big difference in your overall health. The following recommendations can take five minutes or less towards helping you lose weight :
- Drink a glass of water before meals: Our bodies interpret thirst as hunger, so drinking a full glass of water up to an hour before each meal may cut the number of calories you consume. Additionally, staying hydrated boosts energy and prevents cravings, minimizing your desire to eat unhealthy snacks between meals.
- Eat a post-workout snack: To maximize the effects of a strength training workout, consider eating a snack containing carbohydrates and protein following your workout to replenish and build your muscles. Getting enough protein is essential to build and repair muscle--which in turn burns more calories throughout the day than fat. Your body needs carbs to fuel your working muscles.
- Go to bed five minutes earlier: A number of studies have linked a lack of sleep with overeating and weight gain. Experts recommend seven hours or more of sleep each night, and going to bed five minutes earlier each night can help you feel more rested and rejuvenated.
- Snack on vegetables while you're prepping dinner: Vegetables are low in calories and high in fiber - they can help you feel full so you don't overeat during your next meal. Two to three cups of vegetables are recommended per day.
- Sip on green tea or matcha: Green tea and matcha have caffeine and antioxidants, which some studies say may help boost your metabolism and burn more calories throughout the day.
To speak with a Saint Thomas Health physician or clinician about ways to develop a more healthy lifestyle, call me at 931-247-3527
