5 Tips for Healthy Weight Control

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breakfastHealthy weight control can be challenging in the summertime for anyone trying to maintain or lose weight. Barbeques, cold drinks and ice cream can really hinder your weight loss goals. Here are some smart and healthy strategies to help you reach and control your weight, and still enjoy the summer!

Eat breakfast: Breakfast is the most important meal of the day. Skipping breakfast slows your metabolism and increases your hunger, and this can add up to extra calories over time. Even if you think there isn’t time for breakfast, grab-and-go options like cereal bars, protein shakes or low-fat yogurt are quick breakfast options.

Weight training: This type of exercise can increase the number of calories you burn every day while resting, and also maintain healthy bones.

Stress less: Being stressed can mean more weight, even if you’re not an emotional eater. The stress hormone cortisol can promote fat storage when it’s been at an elevated level for too long in our bodies. To de-stress, practice conscious breathing, try acupuncture, write it down, or spend time in nature. Click here for more tips.

Sleep: I know this is easier said than done for many, but one study out of the University of South Australia found that people who slept less than 4 hours on average each night, for just five nights, gained more than a kilogram of weight. That was compared to those who slept 10 hours per night and gained no weight at all. And a 2008 study found that the odds of obesity were 2.3 times higher in women and 3.7 times higher in men for those not getting enough sleep. This may be because the lack of sleep affects multiple hormones that play a role in food intake and the body’s ability to regulate appetite and sugar metabolism. Here are some tips for a better night’s sleep.

Move more: Find ways you can add fun and/or practical ways to increase your activity during the day. Park your car as far from your work entrance as possible, take the stairs, have a dance party with your kids, grab a friend for tea and walk there, garden!

Pictures from here, with thanks.

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July 2015
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