![]() ![]() Being tired can also lead to cravings for junk food and fast food. Lack of sleep may negatively affect metabolism and hormone levels in the body. evaluating priorities and reducing sources of stress.getting regular exercise, even if just a daily walk.The following tips can help a person reduce stress levels: These habits can quickly lead to weight gain. It might also mean that they exercise less. People who experience high levels of stress are more prone to feeling tired, so it can be tempting to order fast food instead of cooking a healthful meal at home. Cortisol affects metabolism and stimulates cravings for sugar and other refined carbohydrates. Stress causes the body to release a hormone called cortisol. swapping refined carbohydrates (white bread, white pasta, or white rice) for wholegrain versions (wholegrain bread, brown pasta, or brown rice).avoiding processed foods and takeout meals.adding a source of beneficial fats to meals, such as olives, nuts, seeds, and avocado.eating lean sources of protein, including fish, tofu, and legumes.filling up on fiber-rich foods, such as fruits, vegetables, beans, and lentils.Simple strategies for staying satisfied on a healthful diet include: Research stresses the importance of managing portion sizes to reduce calorie intake and prevent weight gain. Practicing portion control is a quick way to do this. To lose 1 pound, a person needs a calorie deficit of 3,500 calories. To lose weight, a person must take in fewer calories than the body burns. Eat a balanced diet and practice portion control They also recommend muscle-strengthening activities at least twice weekly. The Physical Activity Guidelines Advisory Committee suggest that adults do at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity, weekly. Maintain an exercise routine that combines aerobic exercises and strength training for the best whole-body benefits. Work out regularlyĬonsistency is key to seeing results. ![]() To make this exercise more difficult, choose a band with a higher level of resistance.įor the best results, combine the activities listed above with these other tips for weight loss: 9.
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