Small Steps to a Healthier Lifestyle

 all of you know that successful weight loss requires a healthy diet, behavior change and regular exercise. But this doesn’t have to be. The key is making small changes that become later your lifestyle.

 all of you know that successful weight loss requires a healthy diet, behavior change and regular exercise. But this doesn’t have to be. The key is making small changes that become later your lifestyle.

1.  Healthy Eating :

 Eat more vegetablese and fruits :  

 vegetablese and fruits will fill you up and provide your body with many nutrients. 

•  Add spinach mushroom or onions,   to your morning eggs 
• Serve yourself cereal  and add fresh or frozen fruit 
• when you prepare your sandwich replace the meat and cheese with tomatoes, cucumbers,and  dark leafy greens.
  
• Bring fruit or vegetables with you as healthy snacs

  1.1 Portion Sizes:

 You can try these tips to control your portions: 

• Serve yourself
  

• When eating out, try to box up half of your meal 

• when  you prepare a large recipe, freeze or store the leftovers for a future meal instead of going back for seconds 

• Eat slowly so that your body can recognize when you are full 

2.  Behavior Change:

2.1 At home:

• Keep tempting foods out of the house!

• always Stay out of the kitchen accept if  you are cooking

• Have healthy snacks.

2.2 At work:

• Don’t eat at your desk 

• Have healthy snacks and water available

• Walk during your break

• Avoid skip meals and try to eat every 4 hours.
  

2.3 At the table:

• Use smaller plates and bowls

• Wait for 10 or 15 minutes until going back for second meal
  

3. Better Food Choices

A healthier body weight will improve your well being. Following a healthier lifestyle does not have to be hard. 

Start with small changes and  live a healthier lifestyle, not just to lose  weight.
Start with the following pointers that specialise in making better food choices. As these strategies become habits, work to line new goals for yourself to form more positive changes to realize a healthier weight. Mix it up! Top your pizza with vegetables rather than high fat, high sodium foods. Try broccoli, spinach, green peppers, tomatoes,and  mushrooms. Make a fruit smoothie once you are craving something sweet or need a fast breakfast. Blend milk , frozen fruit, and a banana. Enhance your lunch with a cup of warm soup or some fresh cut vegetables.Rather than reaching for candy or salty snacks, keep pre-portioned healthy options able to grab within the cupboard or fridge to require with you. 

• Try...A yogurt with low-fat  and fresh fruit  with a tablespoon of peanut butter

• Cottage cheese with peas
•  Add a splash of skimmed milk into your coffee rather than cream and sugar.
• Before cooking, remove the skin from poultry and trim the fat off of beef, and chicken.
• Instead of eating chips and salsa, try to eat  vegetables into salsa.
• When baking, substitute half the butter or oil with mashed ripe banana.

• Also try to choose grain products over refined white options.like  rice , whole wheat bread, and whole wheat pasta will provide you with more nutrients and fiber.

4. Self-Monitoring:

 What is self monitoring? It’s once you observe and record what you eat and once you exercise. It helps you to become more aware of your behaviors and the way they keep you on target for weight loss success.Keep track of your progress!Food Logs Keeping track of each bite of food that goes into your mouth will allow you to understand what you're eating a day . attempt to keep a little notebook with you and record the food, amount, and therefore the time once you are eating. it's going to even be helpful to use an app or your phone notebook.

Exercise Logs Logging your exercise helps you create a replacement habit, and reminds you to urge your pulse up every day . you'll exercise once per day or throughout the day to succeed in your goal of a minimum of half-hour of moderate exercise. In your journal, record how long you figured out and what sort of activity it had been .Regular Weighing Record your weekly weight to watch progress, but don’t let the amount on the size discourage you.
Technology Pedometers–These offer a simple and cheap thanks to monitor your activity. Aim for 10,000 steps per day and find more opportunities to maneuver once you can.